Intermittent fasting (IF) is one of the most popular diets when it comes to effective and fast weight loss. Among the numerous benefits, this diet also helps in improving metabolic function and even increases longevity. For the unversed, IF is a form of time-restricted feeding to alternate-day fasting, and there are many variations to it. However, the one fundamental strategy is on and off cycles of eating and fasting. While the benefits for weight loss and blood sugar control are often highlighted, a critical question remains for many if intermittent fasting affects the heart in a positive way.

There is a direct relationship between diet and cardiovascular health. Our dietary choices influence blood pressure, cholesterol levels, inflammation, and overall heart function. If you are someone who follows this diet or is looking forward to it, understanding its potential impact, both positive and negative, on our most vital organ is crucial.

Hence, we exclusively to to our expert, Pooja Singh, Dietician at ShardaCare, Health City - Nodia, explained everything you need to know to make an informed decision. Here is what she shared with us

According to expert Pooja, there are multiple mechanisms by which IF might beneficially affect heart function. These may include:

Perhaps one of the most immediate advantages of IF on the heart is its ability to assist with weight loss. Obesity is a major risk indicator for heart disease and a contributing factor to high blood pressure, increased cholesterol levels, and type 2 diabetes. By inducing a caloric deficit, IF can result in a decrease in body weight, reducing pressure on the cardiovascular system.

Intermittent fasting has been known to increase insulin sensitivity, which implies that your body is better at utilising insulin to metabolise glucose. This results in reduced blood sugar levels, which is crucial in preventing and treating type 2 diabetes, a significant risk factor for cardiovascular disease.

One of the major causes of atherosclerosis, or in simpler terms, hardening and stiffening of arteries, is chronic inflammation. IF may decrease inflammatory markers in the body, which could help shield the heart from injury, according to some studies.

Autophagy is a cell ‘self-cleansing' mechanism wherein cells delete damaged parts. Although more research is required, certain hypotheses propose that IF will activate autophagy, which can aid in cell repair and possibly enhance cardiovascular function.

Initial studies have demonstrated encouraging findings about IF's capacity to positively affect cholesterol levels, with the possible result being reduced ‘bad’ LDL cholesterol and triglycerides, and possibly rising ‘good’ HDL cholesterol.

While the possible benefits are tempting, expert Pooja pointed out that it's just as critical to look at the subtleties, such as:

Intermittent fasting is not the same for everyone. Genes, existing medical conditions, and daily lifestyles may all affect the result. Something that might suit one person may not be good for another.

Unless well-planned, extended fasting durations may result in nutrient deficiencies if eating window food selections are not nutrient-rich. Deficits in some vitamins and minerals may have a negative effect on heart health.

With fasting durations, particularly with more intense protocols, there is a risk of electrolyte imbalance, impacting heart rhythm and function. This is particularly applicable for those with underlying heart diseases.

For others, particularly those who are new to fasting or who have underlying issues of stress, the initial transition phase may result in a heightened level of stress hormones such as cortisol. Although temporary, long-term cortisol elevation has adverse cardiovascular consequences.

People on medications for blood pressure, diabetes, or other heart disease conditions should use utmost care and consult their physician before initiating IF. Fasting can have a considerable impact on how these medications are metabolised by the body.

At present, the scientific consensus is that in healthy individuals without pre-existing cardiovascular disease, intermittent fasting seems to be a safe and potentially healthy eating regimen for the cardiovascular system, mostly due to its influence on weight loss, insulin sensitivity, and inflammation. But not for people with:

[: Noted that Intermittent fasting IS NOT advised without close medical monitoring. Before starting any regimen of intermittent fasting, especially if you have a concern about your heart health or some underlying health condition, the single most important action is to speak with your doctor or a registered dietitian.]