How Intermittent Fasting Can Affect Cholesterol Levels

23 August 2025

Let’s talk about something that’s been trending hard in the health and wellness space—intermittent fasting. You’ve probably heard someone swear by it—“It changed my life,” “I’ve lost weight,” “I feel more energized.” But beyond the weight loss hype, there’s another layer worth peeling back: what’s going on with your cholesterol when you skip breakfast or fast for 16 hours?

Cholesterol isn’t just some villain hiding in your bacon—it plays a major role in your body’s function. But when it goes rogue (aka gets too high), it can mess with your heart health. So if you’re thinking about hopping on the intermittent fasting train, it’s smart to know how this eating style affects your cholesterol levels.

In this article, we’re breaking it all down—simple, straight-up, no fluff. Let’s get into it.

What Is Intermittent Fasting, Really?

First off, intermittent fasting (IF) isn’t some new fad. People have been doing it for centuries (hello, ancient religious fasting traditions). But in health terms, intermittent fasting means cycling between periods of eating and not eating. That’s it.

The most popular types include:

- 16/8 Method: Fast for 16 hours, eat during an 8-hour window.
- 5:2 Diet: Eat normally 5 days a week, restrict calories on the other 2.
- Alternate-Day Fasting: Fast every other day (sounds brutal, right?).
- OMAD (One Meal A Day): Self-explanatory—just one meal every 24 hours.

People usually try IF to lose weight, improve metabolism, or simply because it fits their schedule better.

But here’s the catch—IF doesn’t just help with shedding pounds. It also tweaks things behind the curtain, like your cholesterol profile.

What the Heck is Cholesterol Anyway?

Okay, before we get too deep, let’s quickly go over cholesterol.

Cholesterol is a waxy, fat-like substance that your body needs to build cells and produce hormones. Yup, you actually need it. But (big but), too much of the wrong kind can clog up your arteries and set you on the road to heart disease.

There are two main types:

- LDL (Low-Density Lipoprotein): The “bad” kind. This is the stuff that can build up in your arteries.
- HDL (High-Density Lipoprotein): The “good” kind. This one helps remove LDL from the bloodstream.

There’s also triglycerides, another type of fat in your blood that plays a role in heart health. So the goal? Lower LDL and triglycerides, raise HDL.

So, How Does Intermittent Fasting Affect Cholesterol?

Here’s where it gets really interesting. Multiple studies are showing that intermittent fasting can actually help improve your cholesterol levels. How? Let’s break it down.

1. It Improves Insulin Sensitivity (And That Helps Cholesterol)

When you fast, your insulin levels drop. That’s a good thing.

Lower insulin means your body can better access stored fat and use it for energy—and this metabolic shift can influence cholesterol in a good way. Studies suggest better insulin sensitivity is linked to lower LDL and higher HDL.

It’s like your body becomes more efficient—less sugar floating around and less fat being stored where it shouldn't be.

2. It Helps You Burn Fat—Even The Fat In Your Blood

During the fasting window, your body starts torching fat for fuel. That includes triglycerides, which are essentially fat in your blood.

Lower triglyceride levels = less risk of heart disease.

So if IF helps you dip into those fat stores more often, it makes sense that your triglyceride levels would go down too.

3. It Encourages Weight Loss—Which is Huge for Cholesterol

Not to state the obvious, but losing weight (especially belly fat) can significantly improve your cholesterol numbers.

Excess belly fat is closely linked to high LDL and triglycerides—and low HDL. IF helps many people lose weight naturally, without feeling like they’re starving themselves 24/7.

Less fat = healthier cholesterol ratios. Simple math.

4. It Might Boost the “Good” Cholesterol (HDL)

Some research suggests that intermittent fasting can help raise HDL cholesterol. That’s the friendly guy that sweeps up LDL and sends it packing.

While the boost may not be massive, any upward movement in HDL is a win—and IF might help nudge it in the right direction.

What the Research Says

Let’s nerd out for a second.

Several clinical studies and reviews have looked into how intermittent fasting impacts cholesterol. Here’s the lowdown:

- A 2019 study found that people who practiced time-restricted eating (eating within an 8-hour window) saw significant reductions in LDL cholesterol and triglycerides.
- Another review in 2020 highlighted that participants doing alternate-day fasting had lower total cholesterol and improved HDL levels.
- A small study in obese adults showed that following IF for 12 weeks resulted in a 25% drop in triglycerides—that’s kind of a big deal.

Sure, more research is still needed, especially for long-term effects. But so far, the science is pointing in a positive direction.

But (Because There’s Always a “But”)—It’s Not for Everyone

Look, we’re not here to sugarcoat things. Intermittent fasting isn’t some magic bullet. It works well for many, but it’s not a “one-size-fits-all” deal.

Here are a few points to consider:

- If you’re already underweight, have a history of disordered eating, or if you’re pregnant or breastfeeding, fasting might not be ideal.
- Some people find that fasting spikes their stress or anxiety levels. That can mess with cortisol (your stress hormone), which might negatively impact cholesterol if sustained long-term.
- What you eat during your eating window matters. If you’re binging on pizza, soda, and donuts once the clock hits noon, don’t expect your cholesterol to magically get better.

Think of it like this: fasting is the tool, not the fix. Use it smartly, and it can help. Misuse it, and it's just another trendy habit that doesn't pay off.

Best Tips for Managing Cholesterol While Intermittent Fasting

If you’re ready to give IF a go, or you’re already doing it, here’s how to make sure you’re giving your cholesterol levels some real love:

1. Focus on Heart-Healthy Fats

During your eating windows, load up on:

- Avocados
- Olive oil
- Nuts and seeds
- Salmon or fatty fish

These fats can help raise your HDL and lower LDL. They’re like superheroes for your heart.

2. Ditch the Trans Fats and Limit Saturated Fats

Sorry, but margarine, fried foods, and processed snacks? They’re not your friends.

These types of fats can increase LDL and clog up those arteries faster than a traffic jam during rush hour.

3. Get Moving

Fasting or not, exercise is crucial.

A combo of cardio and strength training a few times a week helps boost HDL cholesterol and keeps your weight in check.

Think of it like pouring rocket fuel on your health goals.

4. Don’t Skip Fiber

Whole grains, veggies, beans—fiber is your secret weapon.

It binds to cholesterol in your digestive tract and helps eliminate it before it hits your bloodstream.

Bonus: it keeps you feeling fuller longer during your fasting window.

5. Hydrate Like Your Life Depends on It (Because It Kinda Does)

When fasting, people often forget to drink water. But hydration helps everything—from digestion to metabolism to keeping you from feeling like a dried-up raisin halfway through your fast.

Try herbal teas, black coffee, or sparkling water to mix it up.

Final Thoughts: Is Intermittent Fasting the Cholesterol Fix You’re Looking For?

So, let’s wrap this up.

Can intermittent fasting lower your cholesterol levels? Short answer: yes, it definitely can—especially when paired with smart food choices and an overall healthy lifestyle.

It helps lower LDL and triglycerides, potentially raises HDL, and encourages fat loss—all things that contribute to a healthier cholesterol profile.

But it’s not some magical force. You’ve gotta eat well, move your body, and listen to how your body responds. IF isn’t for everyone, and that’s okay. But if it fits your lifestyle and you're using it wisely, it just might be the nudge your heart needs.

Ready to give it a shot?