Discover how to safely fast during Ramadan with high cholesterol by implementing healthy dietary habits and lifestyle adjustments; learn tips on managing cholesterol levels while observing Ramadan.
Here you’ll find a collection of facts, information, and specific tips for those observing Ramadan and managing cholesterol.
Ramadan Fasting and Cholesterol Management: What You Need to Know
People with high cholesterol often wonder how Ramadan fasting will affect their health. It’s important to consider what your diet includes. Fasting during Ramadan presents an opportunity to improve your health and lower LDL (bad) cholesterol. Here’s how:
The First Step
Follow a healthy diet designed with the help of specialists, considering the changes in cholesterol levels for those who fast during Ramadan. Look for evidence that cholesterol and triglyceride levels can be improved with dietary changes during Ramadan.
In addition, good cholesterol (HDL) usually increases during Ramadan, which is beneficial. There are also positive changes in blood clots, body weight, and reduced cravings for some individuals.
Ultimately, maintaining good habits during Ramadan and consulting with researchers greatly improves cholesterol levels after about four weeks. Therefore, it’s crucial to adopt positive fasting practices during Ramadan to control cholesterol levels.
The Second Step
Another study highlights the connection between Ramadan fasting and cholesterol levels, focusing on the impact of fasting from dawn to dusk (around 16 hours). It included both men and women of various ages. The results indicated a decrease in risk factors like increased cravings and weight gain, elevated triglycerides and cholesterol, increased clots, or high blood sugar.
Consequently, the results are encouraging and suggest a reduction in bad cholesterol and triglycerides in the blood, along with potential improvements in good cholesterol with proper habits and minimal excessive consumption.
Healthy Tips for Ramadan Observers with Cholesterol Concerns
Based on the aforementioned evidence, it’s clear there’s a positive connection between Ramadan fasting and managing cholesterol levels. Fasting doesn’t pose a threat to those with high cholesterol; on the contrary, it can benefit them, provided they adhere to certain healthy guidelines during both regular days and Ramadan.
Therefore, stick to healthy habits in your diet and avoid unhealthy foods and sweets, especially during this month, by minimizing fried foods, maintaining balanced portions, and consulting a nutritionist.
Here are our health tips for individuals observing Ramadan with cholesterol concerns:
1. Commit to Healthy Habits During Ramadan
Your healthy habits during Ramadan shouldn’t change; you should maintain all the recommendations and healthy rules you followed before. Here are a few:
- Divide your meals into several small portions between Iftar (breaking the fast) and Suhoor (pre-dawn meal).
- Start Iftar with dates and a glass of water to prepare your stomach to receive food.
- Drink enough water.
- Reduce salt and sugar intake as much as possible.
- Practice light to moderate physical activity for at least half an hour after Iftar, and ideally, do not exceed half an hour.
- Avoid excessive snacking.
- Consult your doctor about fasting and prioritize their advice regarding any potential health issues like elevated cholesterol or sugar levels.
- Adhere to your doctor’s recommendations regarding the times you should take medications.
- Follow a healthy and balanced diet.
2. Avoid Saturated Fats
Consuming saturated fats and their sources increases cholesterol levels in your blood. Therefore, reduce their intake and replace them with healthy unsaturated fats like those found in olive oil.
Examples of saturated fat sources include:
- Butter and margarine.
- Ghee.
- High-fat meats.
- Desserts and sweets, including cream.
- Coconut and palm oils.
- Cakes and chocolates.
- Fried foods.
Aim to prepare your meals using healthy cooking methods like boiling or grilling, avoiding frying.
3. Include Omega-3 Sources in Ramadan
Incorporating omega-3 sources has a significant positive impact on the health of cholesterol and triglyceride patients. We recommend consuming popular natural omega-3 sources like fatty fish such as salmon, mackerel, and tuna; nuts like walnuts; and seeds with their healthy oils, like avocados and olive oil.
If you can’t consume omega-3 sources as needed, it may be necessary to take them in the form of dietary supplements after consulting your doctor.
4. Consume High-Fiber Foods During Ramadan
For Ramadan observers with cholesterol concerns, focus during Iftar on consuming high-fiber foods like whole grains, vegetables, and fruits, as they contain no fats or cholesterol. They contribute to lowering cholesterol levels and promoting satiety.
5. Focus on Healthy Protein Sources
We recommend increasing your intake of plant-based protein sources, which help you feel full during fasting hours, such as legumes like chickpeas, lentils, beans, and fava beans.
You can also consume a portion of unsalted nuts, as they are a source of protein and contain plant sterols that greatly help lower cholesterol levels.
6. Be Wise in Your Protein Choices from Animal Sources
While it’s possible to reduce animal protein sources, which can be high in fats and cholesterol (like meat, sweets, and their high-fat products), you can still enjoy small portions of leaner options. Focus on consuming less fatty sources and increasing your intake of fish that contain healthy unsaturated fats and good protein.
When cooking chicken, remove the skin before cooking to reduce the amount of saturated and unhealthy fats.
7. Don’t Believe Every Myth
Often, people believe that consuming certain foods containing cholesterol can increase the risk. However, these foods may be low in saturated fats and, therefore, won’t significantly impact your cholesterol levels. Examples include eggs, shrimp, and squid.
However, it’s important to note that these foods should be consumed in moderation, as they are low in saturated fats but will not significantly affect your cholesterol levels.
FAQ
Is it safe for people with high cholesterol to fast during Ramadan?
Fasting can be safe and even beneficial for people with high cholesterol, provided they follow a healthy diet and lifestyle.
What foods should people with high cholesterol avoid during Ramadan?
It’s best to avoid foods high in saturated and trans fats, such as fried foods, processed snacks, and fatty meats.
What foods should people with high cholesterol focus on during Ramadan?
Focus on consuming plenty of fiber-rich foods like whole grains, fruits, and vegetables, as well as lean protein sources and healthy fats.
