Is drinking alcohol part of a healthy lifestyle?

If you enjoy sipping a glass of wine, a beer or a cocktail now and then, keep moderation in mind to protect your health.

Drinking alcohol in moderation means no more than one to two drinks per day for men and no more than one drink per day for women. Different types of beer, wine and liquor have different amounts of alcohol. But in general, a drink is one 12-ounce regular beer, 5 ounces of wine or 1.5 ounces of 80-proof spirits, such as bourbon, vodka or gin.    

Drinking too much alcohol increases your risk for many health problems, including high blood pressure, stroke, breast cancer, liver disease, depression, suicide, accidents, alcohol abuse and alcoholism.  

AHA Recommendation: If You Don’t Drink Alcohol, Don’t Start; If You Choose to Drink Alcohol, Limit Your Intake.

If you don’t drink already, don’t start. If you do drink, talk with your health care professional about consuming alcohol in moderation. Some people should not drink at all, such as women who are pregnant or trying to get pregnant, people under age 21 and people with certain health conditions.

How does drinking alcohol affect health?

Here’s what science tells us about alcohol’s effects on the body.

Drinking too much alcohol can raise the levels of some fats in the blood, known as triglycerides. A high triglyceride level combined with high LDL (bad) cholesterol or low HDL (good) cholesterol has been associated with fatty buildup in the artery walls. That, in turn, can increase the risk of heart attack and stroke. 

Excessive drinking can also lead to high blood pressure, cardiomyopathy, cardiac arrhythmia and even death from excessive alcohol intake. And it can interfere with the brain’s communication pathways, affecting the way the brain works. 

Binge drinking — having five or more drinks in two hours for men or four or more drinks for women — may put you at higher risk for atrial fibrillation, an irregular or quivering heartbeat that can lead to blood clots, stroke and heart failure.

Isn’t red wine supposed to be healthy?

We’ve all seen the headlines about studies associating light or moderate drinking with health benefits and reduced mortality. Some researchers have suggested that wine has health benefits, especially red wine, and that a glass a day can be good for the heart.

But there’s more to the story.

No research has proven a cause-and-effect link between drinking alcohol and better heart health.

Components in red wine, such as flavonoids and other antioxidants, can potentially reduce heart disease risk, but they can also be found in other foods, such as grapes, red grape juice or blueberries. 

It’s unclear whether red wine is directly associated with the health benefits seen in some studies or whether other factors are at play. Moderate wine drinkers might be more likely to have a healthier diet and lifestyle — including eating lots of fruits and vegetables and being physically active. 

The American Heart Association does not recommend drinking wine or any other form of alcohol to gain potential health benefits. Instead, take steps to lower cholesterol, control high blood pressure, manage weight, get enough physical activity, stay away from tobacco and follow a healthy diet.

I drink every day, but not very much. Is that risky?

Some studies have shown that those who drink moderate amounts of alcohol have lower rates of heart disease than nondrinkers. However, evidence is still insufficient to generalize the results to everyone.  

People are encouraged to consult with a health care professional about recommendations for alcohol consumption, regardless of whether they show clinical signs of atherosclerosis. The possible risks and benefits of alcohol should be evaluated individually. People are not advised to drink wine specifically for health reasons, but if they choose to drink, it should be done in moderation for their overall well-being. Additionally, drinking alcohol every day to excess can lead to serious cardiovascular disease risks, including high blood pressure and stroke. If you find yourself drinking more and more over time, consider cutting back. 

Is a glass of wine a day OK if I have diabetes? Can alcohol affect glucose levels?

The flavonoids and other antioxidants in wine can protect the heart and blood vessels from the damaging effects of free oxygen radicals produced by the body. 

But there isn’t any scientific evidence specifically related to alcohol consumption and diabetes.

On the downside, excessive drinking can increase blood glucose (sugar) and hemoglobin A1C and the risk of high blood pressure, and people with diabetes are already at high risk.

Additionally, alcohol can lower blood sugar to below-normal levels (hypoglycemia), especially when combined with diabetes medications such as insulin and sulfonylureas. Low blood sugar, if not treated, can be as dangerous as high blood sugar. If your health care professional has cleared you to drink alcohol in moderation, be sure to eat a meal or snack when you drink to keep your blood sugar from getting too low. 

Is alcohol high in calories?

Alcoholic drinks contain calories, and so do many mixers added to alcoholic drinks, such as soda, juice or cream. Added sugars can also come in the form of simple syrup or liqueurs, which are common ingredients in many cocktails.

A beer or glass of wine is generally around 100 to 150 calories. A cocktail can range from 100 to nearly 500 calories, depending on the ingredients. If you drink alcohol, remember to include it in your meal planning so you’re not getting more calories than you need.

Can I drink alcohol if I’m pregnant or breastfeeding?

Pregnant women should not drink. It can seriously harm the baby and may cause birth defects or fetal alcohol syndrome. 

If you’re breastfeeding your newborn, be aware there may be an association between alcohol in breast milk and reduced thinking and reasoning skills in the child at a later age. So, it may be best to avoid drinking alcohol while breastfeeding. 

Is it OK to take aspirin and drink alcohol? 

People who take aspirin regularly are at risk for bleeding. Alcohol use can increase these risks, so ask your health care professional if it is safe for you to drink alcohol in moderation.

Before taking any over-the-counter or prescription medication, check with a pharmacist or health care professional about potential interactions with alcohol.

Alcohol helps me relax. How else can I deal with stress?

Drinking alcohol may seem like a convenient way to cope with stress, but there are many other healthier strategies. Staying physically active, eating healthy foods, getting enough sleep and maintaining a positive attitude are good ways to manage stress.

Try meditation, yoga or relaxation techniques, such as deep breathing. Or commit to spending 15 minutes each day finding pleasure in something you enjoy that doesn’t include drinking alcohol. There are lots of options.

What’s the bottom line?

Drink alcoholic beverages only in moderation, if at all. Understand the potential effects on your health if you do indulge. And don’t start drinking for unproven health benefits.