Can Fasting Lower My Risk of Heart Disease?

What Is Fasting?

Fasting refers to abstaining from food or drink for a set period. Some types of fasting have been shown to potentially improve risk factors related to heart health, though the exact mechanisms are still unclear.

Types of Intermittent Fasting

Intermittent fasting is a meal pattern that limits eating to specific times or days. The main methods include:

Alternate-day Fasting

Eat normally on one day, then fast or significantly reduce calories the next.

Fasting

Eat regularly for five days a week, and reduce calorie intake drastically for two non-consecutive days.

Time-restricted Eating

Limit eating to a specific window during the day, such as from 11 a.m. to 7 p.m.

Can Fasting Improve Heart Health?

Research on intermittent fasting is mixed, but some short-term studies suggest that intermittent fasting can lead to more significant weight loss compared to standard calorie restriction. This, in turn, may help reduce heart disease risk.

Key Benefits of Fasting:

Lower LDL cholesterol: Fasting may help reduce “bad” cholesterol levels.
Improved insulin sensitivity: Enhanced insulin response can help control blood sugar levels, which is crucial for preventing heart disease.

Risks and Concerns

Despite the potential benefits, not all studies agree on the long-term effects of fasting diets. Some research suggests that restricting eating to fewer than eight hours a day might increase the risk of heart disease-related mortality. Other studies have found only minor improvements in weight and blood sugar control.

Potential Side Effects of Fasting:

Headaches
Mood swings
Dizziness

Who Should Avoid Fasting?

Individuals with eating disorders
Pregnant or breastfeeding women
Those taking diabetes medication
People with a history of low blood sugar (hypoglycemia)

Consult Your Healthcare Provider

If you’re considering intermittent fasting to improve heart health, it’s important to discuss it with your healthcare professional. While fasting may offer benefits, a heart-healthy diet and regular exercise are still key components of reducing heart disease risk.