Can you fast before checking your cholesterol levels?

Doctors might have warned you to avoid food for at least 12 hours before a blood draw. Why? Because food is thought to affect the measured values of blood fats, namely cholesterol and triglycerides. But modern science now tells a new story.

A large Canadian study from 2012, which included over 200,000 people, showed that with total cholesterol and good HDL cholesterol, there was almost no difference, regardless of whether a person ate an hour before the test or fasted for 16 hours. The difference was less than 2%—meaning that if you had 200 units of total cholesterol, this number differed by only 4 units. For the so-called bad LDL cholesterol, the difference was less than 10%, and for triglycerides up to 20%.

So – if you’re going for a cholesterol test only, there’s no need to be as hungry as a wolf. However, if they are also measuring triglycerides—these are the fats the body stores for tough times and releases when there is no sugar in the body—then fasting is still recommended. Food can raise triglyceride levels and confuse the results.

Europe is slowly changing its opinion

In countries like Denmark, official recommendations have already been relaxed. Also, the European Atherosclerosis Society and the European Federation of Clinical Chemistry announced as early as 2016 that fasting is no longer mandatory for all blood fat tests.

This doesn’t mean you can stuff yourself with sausages before going to the lab to ease your conscience. The food we eat does affect cholesterol, but slowly—not in a few hours, but over weeks and months. This is key! If you ate fried calamari and ice cream the day before, this does not mean your analysis will show a disaster. But if you’ve been eating unhealthily for a long time, your blood results will eventually show it.

In other words: one fatty meal won’t ruin the picture, but if that’s your everyday life, your body will speak for itself.

Do eggs really raise cholesterol?

For many years, we believed that eggs, butter, and full-fat cheeses raise cholesterol. And indeed, they all contain cholesterol. But interestingly, dietary cholesterol is not directly linked to cholesterol in the blood. The body regulates cholesterol on its own—if you eat more, the body makes less, and vice versa.

At the Harvard School of Public Health, research has shown that one egg a day does not increase the risk of heart disease in healthy people. Eggs are actually a source of protein and vitamins. In short—don’t throw away the yolk if you want to be healthy.

But what if you already have high cholesterol?

Let us reassure you—high cholesterol is not always a punishment for a sinful lifestyle. It can also be hereditary. But if you add little physical activity, stress, and too much sugary and fatty food, the situation can quickly worsen.

If you have issues with high cholesterol, there are some folk remedies and scientifically proven tips that could help you.

Soluble fiber—the invisible shield against cholesterol

Have you heard of soluble fiber? These are fibers that dissolve in water and create a gel-like substance in your intestines. This substance acts as a filter—trapping cholesterol before it can be absorbed into the blood.

It’s scientifically proven that even just increasing your fiber intake lowers cholesterol by 2 to 4%. If you consume 25 to 30 grams of fiber daily, which is the recommendation of the American Heart Association, your LDL (bad) cholesterol can drop by as much as 12%.

You’ll find the most in oats, barley, rye, apples, pears, carrots, lentils, and beans. And don’t forget prunes—our grandmothers recommended them for healthy digestion, and they were right!

Plant sterols—nature’s secret weapon

Plant sterols are substances found in plants that work very similarly to cholesterol—but luckily for us, they compete with cholesterol for absorption in the intestines and push it out.

In people with borderline high cholesterol (200–238 mg/dl), it’s been found that even 2.4 g of sterols per day can reduce levels of bad cholesterol by 9 to 14%.

You can find them in foods like soy drinks, fortified yogurts, margarine, and orange juice with added sterols. But beware—check the packaging, as not all contain these active ingredients.

Home remedies that work

Ancient folk medicine has more solutions for cholesterol than you might think. And science confirms them.

For example, flaxseed—it’s rich in fiber and omega-3 fats. One study showed that 30 grams of flaxseed a day reduced cholesterol by 15% in three months.

Garlic, which we use in many dishes, contains allicin, a substance that may help reduce cholesterol. Almonds and walnuts also have positive effects—even 30 grams of nuts daily can lower LDL cholesterol by 5%, without affecting good HDL cholesterol.

And let’s not forget extra virgin olive oil—it lowers levels of inflammation markers and has an anti-aging effect on blood vessels.

So what do we recommend?

If you’re going for a blood test for cholesterol, fasting is no longer always necessary—unless you’re also being tested for triglycerides. But don’t rely on a single test result. Cholesterol is not a daily lottery, but a reflection of your lifestyle over time.

If your levels are high, before taking pills, try changing your diet and lifestyle first. More fiber, less processed food, more walking, and less stress. And remember—the body tells us everything, if we know how to listen.

A final reminder: Cholesterol in the blood doesn’t hurt and doesn’t give obvious signs. You might look healthy as can be, but issues might already be smoldering in your blood vessels. That’s why we recommend testing it at least once a year, especially if you’re over 40. According to doctors, almost every second adult already has elevated cholesterol, but most are not aware of it.

So don’t be afraid of the lab. And yes—if it’s easier, go fasting. But if not—know that at least when it comes to cholesterol, it’s not the end of the world if you have a light meal beforehand.

Information on this website is for educational purposes only and is not medical advice.