If You Drink More Than One, Here's the Bad News

Understanding the Risks of Alcohol on Heart Health

Alcohol has long been associated with a variety of health risks, including damage to the liver and an increased likelihood of certain cancers. However, its impact on heart health remains a topic of debate. While some experts have suggested that a glass of red wine may be beneficial for the heart, this idea is not universally supported. In fact, the American Heart Association warns that excessive alcohol consumption can lead to high blood pressure and irregular heartbeats.

Recent research adds another reason to be cautious about alcohol, especially for women. A study conducted by Kaiser Permanente Northern California involving 432,265 participants revealed that women who consumed more than one alcoholic drink per day were at a higher risk of developing coronary heart disease. This condition, also known as coronary artery disease, occurs when the major blood vessels supplying the heart struggle to deliver enough blood, oxygen, and nutrients to the heart muscle.

Symptoms of coronary heart disease include shortness of breath and chest pain, though many people may not notice any signs until a heart attack occurs. The study found that women who drank eight or more alcoholic beverages each week had an increased risk of heart disease. Researchers categorized participants based on their alcohol consumption: low (one to two drinks per week), moderate (three to seven drinks for women and three to 14 for men), and high (15 or more drinks for men and eight or more for women).

Binge drinking was defined in the study as consuming more than three drinks a day for women and more than four for men. Those who engaged in binge drinking were found to have a significantly higher risk of developing coronary heart disease. Specifically, women who participated in binge drinking had a 68% higher chance of developing the condition compared to those who drank less.

The negative effects of alcohol on heart health are linked to several factors. According to Stacy Sterling, a senior study author, alcohol can raise blood pressure and cause metabolic changes associated with inflammation and obesity, both of which increase the risk of heart disease. Additionally, women process alcohol differently than men due to biological and physiological differences, which may contribute to their increased risk.

While the study highlighted the greater risk for women, men who engaged in binge drinking were also found to be 33% more likely to develop coronary heart disease compared to moderate drinkers. This growing concern is exacerbated by the increasing prevalence of alcohol use among young and middle-aged women, including those who engage in binge drinking.

If you're looking to reduce your alcohol intake, there are several expert-backed strategies to consider. Mindful drinking and "damp lifestyles" — which decenter alcohol — have become popular approaches. It's also helpful to understand the U.S. government's guidelines for moderate alcohol consumption, which recommend no more than one drink per day for women and two for men.

Tracking your drinking habits can help you better understand your consumption patterns. Many people underestimate how much they actually drink, so keeping a record can be beneficial. If you enjoy having a drink after work or to break up the week, consider alternatives like mocktails or nonalcoholic beers, wines, and spirits. These options have improved significantly in quality over the years.

Understanding why you drink can also be an important step in reducing consumption. Are you reaching for a drink because of stress or boredom? Identifying the underlying reasons can help you find healthier alternatives, such as taking a bubble bath or attending a workout class. As registered dietitian Sumner Brooks noted, alcohol itself may not be the best solution for relaxation.

Finally, if you're concerned about your drinking habits or believe they are problematic, seeking support from a professional is essential. You can find a therapist trained in substance abuse to help you move forward. In the U.S., the SAMHSA National Helpline offers assistance for those dealing with substance use disorders or mental health issues. Call 800-662-HELP (4357) for support.