How to Protect Your Heart Health While Fasting in Ramadan 2025

Ramadan begins on 19 February this year. The month-long observance involves fasting from dawn to sunset, with meals taken before sunrise and after sunset. Many will adjust their diets to maintain heart health during this period.

Fasting during Ramadan is believed to help the body reduce fat, remove toxins, and improve digestion. However, those with chronic illnesses are advised to speak with a doctor before taking part.

Iftar, the meal breaking the daily fast, should start with warm water and dates. After a 15-minute pause, a light salad is recommended before the main meal. Protein-rich foods like meat, fish, and bone broth should be eaten two to three times throughout the evening.

Healthy fats, complex carbohydrates, and fibre from grains, vegetables, and fruits are encouraged. Experts suggest eating in small portions over several hours rather than one large meal. Foods to avoid include nitrite-preserved products, sweets, refined flour, energy drinks, and greasy dishes.

Ramadan offers a chance to focus on balanced nutrition and mindful eating. By following dietary recommendations, those fasting can support their heart health while observing the tradition. Proper food choices and portion control play a key role in staying well during the month.