Intermittent Fasting and Heart Health

Intermittent fasting (IF) has garnered attention for its potential to help with weight loss. However, its benefits extend beyond just shedding pounds. Increasing evidence suggests that intermittent fasting may also improve several cardiovascular risk factors, including blood pressure, cholesterol, and inflammation.

While many studies support these benefits, it’s important to consider that intermittent fasting is not a one-size-fits-all solution and could also have negative effect on your health.

Understanding intermittent fasting

Intermittent fasting (IF) involves cycling between periods of eating and fasting. There are several approaches, including:

• 16/8 method: Fast for 16 hours and eat during an 8-hour window.
• 5:2 diet: Eat normally for 5 days of the week and restrict calorie intake to 500-600 on two non-consecutive days.
• Alternate-day fasting: Fast every other day, eating normally on non-fasting days.

Fasting periods provide the body with time to burn stored fat for energy, potentially leading to improved metabolic health. Research indicates that intermittent fasting may also help reduce systemic inflammation, a key factor in the development of heart disease.

However, while fasting offers these benefits, it’s essential to note that not everyone may experience the same outcomes. Some individuals may find it challenging to sustain fasting long-term, and in some cases, it could even lead to negative effects if not properly managed.​

The effects of intermittent fasting on cardiovascular risk

There’s growing evidence suggesting that intermittent fasting can lead to improvements in several risk factors associated with heart disease.

Blood pressure and intermittent fasting

Studies have shown that intermittent fasting may help lower blood pressure, especially in those with hypertension. During fasting, your body may experience a reduction in insulin resistance, which is linked to high blood pressure. Additionally, fasting can lead to a decrease in the sympathetic nervous system activity, which helps lower stress hormones like cortisol that contribute to high blood pressure.

Does intermittent fasting lower blood pressure?

Yes, some studies suggest that intermittent fasting can help lower systolic blood pressure, which is the top number in a blood pressure reading. However, more research is needed to fully understand the long-term effects.

Cholesterol and heart disease risk

Intermittent fasting can also improve lipid profiles, particularly by reducing bad cholesterol (LDL) and increasing good cholesterol (HDL). Lowering LDL cholesterol helps reduce the risk of atherosclerosis, where plaque builds up in the arteries, increasing the risk of heart attack and stroke, as shown in a study done by experts in the field of cardiovascular medicine.

Intermittent fasting and its role for heart health

Chronic inflammation is a well-known risk factor for heart disease. Interestingly, intermittent fasting has been shown to reduce inflammation markers in the body, particularly those linked to heart disease. By reducing oxidative stress and inflammatory cytokines, fasting may help lower the risk of heart attacks and stroke over time.

How does intermittent fasting affect inflammation? When you fast, your body enters a state of autophagy, where it begins to clean up damaged cells. This process has anti-inflammatory effects, which can help reduce the risk of conditions like atherosclerosis and high blood pressure.

Potential risks of intermittent fasting for heart health

While intermittent fasting offers several heart-healthy benefits, it’s not for everyone. It’s important to approach fasting cautiously if you have pre-existing health conditions, such as low blood pressure, diabetes, or a history of eating disorders.

Potential risks of intermittent fasting:

• Low blood sugar: Fasting can cause a drop in blood sugar levels, which may be dangerous for those with diabetes.
• Increased stress: Prolonged fasting can increase stress hormones in the body, potentially raising blood pressure in some individuals.
• Nutrient deficiencies: Restricting your eating window may result in missing out on important nutrients, which can negatively affect overall health.

Before beginning any fasting regimen, it’s crucial to consult with a healthcare professional, especially if you have underlying heart conditions.

The importance of a heart-healthy diet during intermittent fasting

While fasting itself can provide benefits, what you eat during your eating windows is just as important for heart health. Focus on a balanced, nutrient-dense diet that includes:

• Healthy fats: Opt for sources of unsaturated fats, such as avocado, olive oil, and nuts.
• Whole grains: Foods like oats, quinoa, and brown rice are rich in fibre and can help regulate cholesterol.
• Fruits and vegetables: Aim for a variety of colourful produce, which provides antioxidants and vitamins that help protect the heart.
• Lean protein: Choose lean sources of protein like chicken, fish, and legumes to maintain muscle mass and support overall health.

A heart-healthy diet combined with intermittent fasting may provide a synergistic effect in reducing cardiovascular risk.

Final thoughts

Intermittent fasting has the potential to improve heart health by addressing risk factors like blood pressure, cholesterol, and inflammation. However, it’s important to approach fasting with caution, especially if you have pre-existing health conditions or risk factors for heart disease.​

If you’re considering intermittent fasting as part of a heart-healthy lifestyle, consult your GP to ensure it’s a good fit for your needs. Combining intermittent fasting with a balanced diet, regular exercise, and other heart-healthy habits can help reduce cardiovascular risk and improve overall wellbeing.

Explore our other articles:

• How to Keep Your Heart Healthy
• Can High Blood Pressure Be Caused by Dehydration?
• Can Exercise Lower Blood Pressure?