You’ve probably heard about intermittent fasting (IF). It’s all over social media, in health circles, and even discussed over lunch breaks—ironically, when people are skipping theirs. But beyond weight loss, one question keeps popping up: Can intermittent fasting actually lower your cholesterol? Let’s explore this together, one bite-sized piece at a time.
What Is Intermittent Fasting?
Intermittent fasting isn’t a diet. It’s more like a schedule—a pattern of eating that cycles between periods of fasting and eating. No complicated meal plans or calorie counting required.
Here are some popular methods:
- 16:8 – You fast for 16 hours, eat within an 8-hour window.
- 5:2 – You eat normally five days a week and limit calories (usually around 500–600) for the other two.
- Alternate-day fasting – You fast every other day, either fully or partially.
Sounds simple enough, right? But what does this have to do with cholesterol?
Understanding Cholesterol: The Good and the Bad
Before diving into the benefits of fasting, let’s break down cholesterol. Not all of it is “bad.”
- LDL (Low-Density Lipoprotein) – Often called “bad” cholesterol. High levels can clog your arteries.
- HDL (High-Density Lipoprotein) – The “good” kind. It helps remove excess cholesterol from the bloodstream.
- Triglycerides – A type of fat in your blood. High levels can also raise heart disease risk.
When people talk about “lowering cholesterol,” they usually mean lowering LDL and triglycerides, while ideally boosting HDL.
How Intermittent Fasting Affects Metabolism
Here’s where it gets interesting. When you fast, your body shifts gears. Instead of relying on sugars from recent meals, it starts burning stored fat for energy. This process—called lipolysis—is the beginning of many metabolic changes.
During fasting:
- Insulin levels drop, which helps with fat burning.
- Human Growth Hormone increases, aiding fat metabolism.
- Cell repair processes like autophagy are activated.
But more importantly for our question—studies show that intermittent fasting can improve lipid profiles. In plain terms: it may reduce bad cholesterol and boost the good.
What Does the Research Say?
Let’s get into the evidence. Not opinions. Not hype. Just data.
- A 2020 study published in Cell Metabolism found that time-restricted eating (like 16:8) led to a reduction in LDL cholesterol and triglycerides in overweight adults.
- A systematic review in 2021 by Nutrition Reviews reported that intermittent fasting helped lower total cholesterol and LDL in people with metabolic syndrome.
- Another trial published in JAMA Network Open (2020) showed weight loss and improved cardiometabolic markers—including cholesterol—among those following alternate-day fasting.
So, does IF lower cholesterol? According to current evidence—yes, especially if you stick with it for several weeks to months.
Potential Benefits for Heart Health
Lower cholesterol is just one piece of the puzzle. The bigger picture? Cardiovascular health.
Intermittent fasting may:
- Reduce blood pressure – which goes hand-in-hand with lower cholesterol.
- Improve insulin sensitivity – stabilising blood sugar levels.
- Decrease inflammation – which is a root cause of many heart issues.
Think of IF as a multi-tool. Not only does it target cholesterol, but it also sharpens other health areas that support a stronger heart.
Who Might Benefit Most?
Intermittent fasting isn’t a one-size-fits-all fix—but some groups may gain more from it than others:
- People with high LDL or triglycerides – especially if linked to diet or weight.
- Individuals with metabolic syndrome or prediabetes – as fasting can improve insulin resistance.
- Those who struggle with portion control – IF sets a boundary for when you eat, which can prevent overeating.
That said, fasting is not a magic bullet. It’s a tool—and like any tool, how you use it matters.
Is It Safe for Everyone?
Not necessarily.
While intermittent fasting is generally safe for healthy adults, it might not be suitable for:
- People with diabetes on insulin
- Pregnant or breastfeeding women
- Children or teens
- Individuals with a history of eating disorders
Skipping meals isn’t harmless for everyone. If you’re on medication or managing chronic conditions, speak with your doctor before trying any fasting routine.
Combining Fasting with a Heart-Healthy Diet
Let’s be clear: What you eat during eating windows is just as important as when you eat.
If you break your fast with deep-fried food or sugary snacks, don’t expect miracles.
Here’s what to prioritise:
- Fibre-rich foods: oats, beans, lentils, and fruits help reduce LDL.
- Healthy fats: like those found in avocados, olive oil, nuts, and fatty fish.
- Plant sterols: found in fortified foods like certain spreads or orange juice.
- Minimising trans fats: often in processed snacks and fast food.
Think of intermittent fasting as the structure—but your food choices are the bricks.
Intermittent Fasting vs. Traditional Dieting for Cholesterol
So, how does IF compare to good old calorie restriction?
Well, both can lead to weight loss, which in turn improves cholesterol levels. But intermittent fasting offers something different:
- Simplicity – No tracking every bite.
- Sustainability – For many, it’s easier to stick with.
- Metabolic adaptations – Some studies suggest unique benefits like autophagy and insulin regulation.
In contrast, traditional diets often require careful calorie counting, which can be mentally exhausting. But if done right, either approach can work. It really depends on your lifestyle and preference.
Tips to Get Started with Intermittent Fasting Safely
Ready to give IF a try? Here are a few beginner-friendly tips:
- Start slow: Try 12:12 (12-hour fast, 12-hour eat) before jumping into 16:8.
- Stay hydrated: Water, black coffee, and herbal teas are fasting-friendly.
- Listen to your body: Hunger is normal, but dizziness or weakness isn’t.
- Avoid overeating during your eating window—focus on balance.
And most importantly: consistency beats perfection.
When to See a Doctor
Fasting may not always go smoothly—especially if you have other health issues.
You should consult a healthcare provider if:
- Your cholesterol remains high after 3–6 months of IF.
- You experience fatigue, headaches, or faintness regularly.
- You’re taking medications for cholesterol, diabetes, or blood pressure.
Regular blood tests can help track your progress—and make sure you’re on the right path.
Final Thoughts
So, back to the question: Does intermittent fasting help lower cholesterol?
In many cases, yes. It can reduce LDL, trim triglycerides, and support heart health—especially when combined with healthy eating. But it’s not a silver bullet. Like most lifestyle changes, it takes time, patience, and a bit of self-experimentation.
Think of intermittent fasting as part of a bigger wellness picture. When paired with mindful eating, physical activity, and regular checkups, it could be just the reset your heart needs.
Related Articles: High Cholesterol: Causes, Symptoms and Treatments
References
- Patterson, R.E., & Sears, D.D. (2017). “Metabolic Effects of Intermittent Fasting.” Annual Review of Nutrition. https://doi.org/10.1146/annurev-nutr-071816-064634
- Varady, K.A. et al. (2020). “Alternate Day Fasting for Weight Loss in Normal Weight and Overweight Subjects.” JAMA Network Open. https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2767989
- Wilkinson, M.J. et al. (2020). “Ten-Hour Time-Restricted Eating Reduces Weight, Blood Pressure, and Atherogenic Lipids in Patients with Metabolic Syndrome.” Cell Metabolism. https://www.cell.com/cell-metabolism/fulltext/S1550-4131(19)30611-4
- Moon, S. et al. (2021). “Effects of Intermittent Fasting on Lipid Profile: A Systematic Review and Meta-analysis.” Nutrition Reviews. https://doi.org/10.1093/nutrit/nuaa077