Do you know the impact of fasting on cholesterol management? This practice has become extremely popular in recent times because of its health benefits. One major benefit of fasting is its positive effect on cholesterol management. Cholesterol is a type of fat in the human blood used to build healthy cells in the body.
Many wonder about the impact of intermittent fasting (when you only eat during a specific time window) on cholesterol levels, whether it lowers or increases cholesterol. According to HealthMatch, most studies examining the relationship between intermittent fasting and cholesterol levels provide favorable findings. They report a reduction in total cholesterol levels between 6-21%.
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What Is Cholesterol and How Can You Manage It?
Cholesterol is a fatty element found in the human body that is essential for building cell membranes and producing hormones. Cholesterol management means keeping the cholesterol levels under control. There are two types of cholesterol:
LDL (Low-Density Lipoprotein Cholesterol): It is known as “bad” cholesterol because when too much is in your blood, it can form plaque (accumulation of cholesterol, fatty substances, cellular waste products, and calcium) in the arteries, which increases the risk of heart disease.
HDL (High-Density Lipoprotein Cholesterol): HDL is the “good” cholesterol as it helps remove excess cholesterol from our blood vessels. There can be a situation when good cholesterol turns bad. This happens when there is too much HDL in the blood. To manage your cholesterol effectively, it is essential to:
Eat a Healthy Diet & Exercise Regularly
To keep cholesterol under control, it is important to follow a diet that includes:
- Vegetables
- Whole grains
- Fruits
- Lean proteins
- Healthy fats (olive oil and avocados)
A high-fiber diet is typically high in dietary cholesterol and should be included in the diet as it lowers the cholesterol levels in the body. With maintaining a healthy diet you must add some physical activity in your routine. Exercising daily helps raise good cholesterol and lowers bad cholesterol. Also, at least 1-2 hours of exercise each week is recommended.
Avoid Smoking & Drinking
It is required to quit smoking to improve heart health. If you want to consume drink, it’s advisable to consult your doctor and drink responsibly. Drinking comes with additional drawbacks, such as increased risk of cancer.
The American Heart Association discourages drink consumption, including wine or other dangerous beverages, solely for the purpose of lowering cholesterol. Instead, the organization recommends maintaining a healthy weight, following a nutritious diet, and engaging in regular exercise as more effective ways to manage cholesterol levels. It is better to take precautions to manage your cholesterol and refrain from drink consumption.
What Are the Dietary Sources of Cholesterol?
Cholesterol is found in various foods of animal and plant origin, but the primary source of dietary cholesterol comes from animal products. Here are some common nutritional sources of cholesterol:
- Meat
- Fish
- Eggs
- Dairy Products
- Animal Fats
- Sea Food: Shellfish, Shrimp, crabs and lobster
- Fast Foods
- Processed Meats like sausages, hot dogs, and other processed meats.
Full-fat dairy, including full cream milk, cheese, and butter, are sources of cholesterol. Low-fat dairy products have very little cholesterol. Dietary cholesterol is found in all of these foods except a plant-based product called margarine. When it comes to reducing cholesterol levels, it’s not the cholesterol found in our diet that should be our primary concern.
Instead, the increased levels of harmful LDL cholesterol are because of two unhealthy fats: saturated and trans fat. Many foods rich in dietary cholesterol contain these unhealthy fats. A high-fiber diet is typically high in dietary cholesterol. To lower your cholesterol through your diet, try these simple steps:
- Eat foods with soluble fiber (like beans, lentils, split peas, apples, blackberries, citrus fruits, oats and oat bran, brown rice.)
- Cut down on saturated fat.
- Avoid trans fats.
- Have balanced meals
Effect of Fasting On Cholesterol Management
Fasting can have positive and negative effects on cholesterol management, depending on the type and duration of the fast. It also depends on an individual’s overall health and dietary habits. Is fasting good for cholesterol? To know this, let us see how fasting can impact cholesterol levels:
Short-Term Fasting (Intermittent Fasting)
Intermittent fasting means cycling between fasting and eating and it has become very popular because of its various health benefits like:
- Weight management
- Blood pressure regulation
- Blood sugar control
- Reduction in inflammation
[Additional Perks of intermittent fasting:
- Weight loss
- Improves insulin sensitivity
- Lowers LDL cholesterol levels.]
Extended Fasting (Prolonged Fasting)
Longer fasting periods (such as fasting for multiple days) leads to rapid weight loss. This results in the breakdown of stored fat and the release of cholesterol into the blood. As a result, cholesterol levels could be increased during extended fasting.
It should be noted that prolonged fasting should be undertaken carefully and under medical supervision. Fasting might not suit everyone. You have to ensure that your approach is safe and appropriate for your body and health.
Regular monitoring of cholesterol levels and overall health is also important to observe the effects of fasting on your body. If you have to order any prescribed medicine, you can order them from the best Canadian online pharmacy.
Conclusion
Fasting involves less intake of calories, which can help in weight loss. A diet rich in fruits, healthy fats, vegetables, whole grains, and lean proteins can support cholesterol management, even during fasting. Losing weight, quitting smoking, physical exercise, and medication are some of the ways that help in reducing cholesterol levels in the body.
So, is fasting good for cholesterol? The answer is that fasting does help people in cholesterol management as it helps lower cholesterol levels in the blood. But It is also important to consult a doctor before making any new change in the regular diet.