Doctors may have advised you to avoid food for at least 12 hours before getting your blood drawn. Why? Because food can affect the measured values of blood fats, namely cholesterol and triglycerides. However, modern science offers a different story here.

In a large Canadian study from 2012 that involved over 200,000 people, it was shown that there was almost no difference in total cholesterol and good HDL cholesterol levels whether a person had eaten an hour before the test or fasted for 16 hours. The difference was less than 2% – meaning that if your total cholesterol was at 200 units, this number would only differ by 4 units. For the so-called bad LDL cholesterol, the difference was less than 10%, and for triglycerides, it could be up to 20%.

So, if you're getting tested just for cholesterol, it's not necessary to be as hungry as a wolf. But if they're also checking triglycerides – which are fats that the body stores for rainy days and releases when there's no sugar in your system – then fasting is still recommended. Food can indeed raise triglyceride levels and disrupt the results.

Europe Slowly Changing Its Opinion

In countries like Denmark, official recommendations have already been relaxed. Even the European Atherosclerosis Society and the European Federation of Clinical Chemistry published in 2016 that fasting is no longer mandatory for all blood lipid tests.

This doesn't mean you can stuff yourself with sausages before the lab. The food you consume gradually affects cholesterol – not in just a few hours, but over weeks and months. That's crucial! If you had fried calamari and ice cream the day before, it doesn't mean your analysis will show a disaster. However, if you've been eating unhealthy for a while, your blood results will eventually show it.

In other words, one fatty meal won't ruin the picture, but if it's your daily habit, your body will speak for itself.

Do Eggs Really Raise Cholesterol?

For years, we believed that eggs, butter, and fatty cheeses raised cholesterol. And indeed, they all contain cholesterol. But it's interesting that dietary cholesterol is not directly related to blood cholesterol. The body regulates cholesterol on its own – if we eat more, the body produces less, and vice versa.

Research at the Harvard School of Public Health has shown that one egg a day does not increase the risk of heart disease in healthy individuals. Eggs are even a source of proteins and vitamins. In short – don't toss the yolk if you want health.

What If We Already Have High Cholesterol?

First things first – high cholesterol is not always a punishment for indulgent living. It can also be a genetic matter. But when insufficient exercise, stress, and too much sweet and fatty food are added to the mix, the situation can quickly deteriorate.

If you have issues with high cholesterol, there are some folk remedies and scientifically proven tips that can come in handy.

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 – it traps cholesterol before it can be absorbed into the blood.

Scientifically proven, just increasing fiber intake alone can lower cholesterol by 2 to 4%. And if you consume 25 to 30 grams of fiber daily, as recommended by the American Heart Association, the level of LDL (bad) cholesterol can even decrease by up to 12%.

You can find most of them in oats, barley, rye, apples, pears, carrots, lentils, and beans. And don't forget about prunes – grandmothers recommended them for a healthy digestion, and they were right!

Plant Sterols – Nature's Secret Weapon

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

In individuals with borderline high cholesterol (200–238 mg/dl), it has been found that just 2.4 grams of sterols per day can reduce the levels of bad cholesterol by 9 to 14%.

You can find them in foods such as soy milk, enriched yogurts, margarines, and orange juices with added sterols. But beware – check the packaging, not all of them 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, flaxseeds – rich in fiber and omega-3 fatty acids. One study showed that 30 grams of flaxseeds per day can reduce cholesterol levels by 15% in three months.

Garlic, which we use in every bite, contains allicin, a substance that is said to help lower cholesterol. Almonds and walnuts also have positive effects – just 30 grams of nuts daily can reduce LDL cholesterol levels by 5%, without affecting the level of good HDL cholesterol.

And let's not forget extra virgin olive oil – it lowers inflammatory markers and has anti-aging effects on blood vessels.

So, What Do We Recommend?

If you're going for a cholesterol blood test, fasting is not always necessary anymore, unless they are measuring triglycerides. But don't rely on a single result. Cholesterol isn't a daily lottery but a reflection of your lifestyle over time.

If you have elevated levels, instead of pills, try changes in diet and lifestyle first. More fiber, less processed food, more walking, and less stress. And remember – our body tells us everything if we know how to listen.

As a final reminder: Cholesterol in the blood doesn't hurt or show obvious signs. You might look as healthy as can be, but there could already be an issue brewing in your veins. That's why we recommend getting it measured at least once a year, especially if you're over 40. According to doctors' estimates, nearly every other adult has high cholesterol, but most are unaware of it.

So, don't fear the lab. And yes – if it helps you relax, go on an empty stomach. 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 before.