The connection between alcohol and heart health remains an ongoing debate. Some research studies have indicated that moderate drinking may have cardiovascular benefits, whereas others caution against the risks of heavy drinking. This article will discuss the truth about alcohol and heart health, backed by new research and expert viewpoints.
Heavy Drinking
Heavy drinking, according to NIAAA, is described as:
- five or more drinks for a man on any day, or 15 or more drinks per week.
- four or more drinks for a woman on any day, or eight or more drinks per week.
Regular drinking of alcohol is an established risk factor for heart disease. It can affect your heart in the following ways:
1. Regular heavy drinking can raise blood pressure, which is a major risk factor for heart disease.
2. It can damage the heart muscle, weakening it so that it cannot pump blood efficiently. This condition is called cardiomyopathy (a group of diseases that affect the heart muscle).
3. It can alter cardiac rhythm, causing arrhythmias, some of which can be fatal.
4. It increases the chances of having a stroke, which could be due to a clot or bleeding inside the brain.
The So-Called “Heart-Healthy” Drink
Is there any benefit of moderate drinking? Before we dive deep into this, let us discuss the keyword “moderate drinking”. The term “moderate drinking” can be considered to be 340g of beer, 142g of wine and 43g of spirit per day. However, among alcohol researchers, there is no universally acceptable definition of moderate drinking.
We’ve all heard the phrase, “A glass of red wine a day keeps heart disease away.” This idea emerged from the so-called “French Paradox,” an observation that the French consume a lot of red wine and, consequently, have a relatively low incidence of heart disease. However, many recent studies have since disproved this idea.
Although, there are mild antioxidants like resveratrol associated with wines, especially red; however, if you truly wish to consider the interrelationship between heart health and alcohol, just remember that alcohol is not recommended for the heart.
As recorded by the American Heart Association (AHA), evidence supporting the idea that one can drink alcohol to good effect against heart disease is unavailable.
The bottom line is, either moderate or heavy drinking, there is no safe level of alcohol consumption. If you take alcohol-it’s better to reduce it, if you don’t drink any alcohol, it is advisable not to start drinking.
Tips to Drink Less
For many people, committing to drinking less is difficult to do. The good news is you can do it gradually. Here are a few strategies to help you drink less:
1. Set a goal
Decide why you want to cut down on drinking and what specific aim you would like to target, such as hitting a maximum of a couple of drinks a week or refraining from alcohol for some time.
2. Drink small portions
Small sizes like a pint of beer or a single shot of spirits.
3. Drink at leisure
Make it a habit to drink slowly, trying to sip more often but in small amounts.
4. Water crossings
Sip through alcohol as you embrace non-alcoholic drinks, such as water, to promote individual hydration and minimize consumption.
5. Avoid triggers
Identify events or feelings that lead you toward drinking and try to avoid or work through them differently.
6. Alternate activities
Exercise or use other hobbies to be with friends who do not drink.
7. Gain support
Get your goals out to a friend or family member and ask them for assistance.
8. Reward yourself for accomplishments
Reward yourself for your progress and accomplishments with non-alcohol treats or activities.
9. Avoid home drinking
Avoid making home a venue for drinking; it’s tempting to drink more at home and use moderation in drinking with friends while you are out.
What Should I Drink Instead of Alcohol?
There are a lot of better alternatives to consider as you reduce alcohol intake, they include coconut, fresh fruit juices, etc. Make sure that whenever you try any alcohol alternatives, it’s a low-in-sugar drink.
1. There’s nothing better than water when you have to drink– even if it is at an event or celebration.
2. Make a warm Green tea powder, milk, and sweetener.
3. Cucumber & Mint Infused Water
4. Soy or Almond Chocolate Milk
5. Banana or Strawberry Smoothie
6. Tiger Nut Milk (Kunu Aya)
7. Cold Hibiscus Tea (Zobo)
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