You might have read the headlines in recent years—moderate consumption of alcohol, especially red wine, decreases the risk of cardiovascular disease. Before you assume that's reason enough to consume alcohol on a regular basis, let's look at this issue more closely.
It is true that alcohol consumption provides some cardiovascular protection. For example, when researchers combined data from 51 epidemiological studies, they found that the risk of Item t disease decreased by about 20% when one to two alcoholic drinks were consumed per day. (One drink of alcohol is equivalent to 1.5 ounces of liquor, 5 ounces of wine or 12 ounces of beer.) The people who seemed to benefit most from light drinking (about 1.2 drinks a day) to moderate drinking (2.2 drinks daily) were middle-aged men and women.
Red wine has additional benefits over other alcoholic beverages, studies suggest. That's because several chemicals in red wine may protect the heart, including resveratrol, a polyphenol (plant pigment) with antioxidant effects. (White wine has smaller amounts of resveratrol.)
The natural compounds in red wine seem to prevent buildup of plaque in the arteries by reducing inflammation and promoting good tone in blood vessel walk. The compounds also play a role in preventing blood dots, which can obstruct blood flow and cause a heart attack or stroke. Alcoholic beverages of any type increase HDL "good" cholesterol, which removes LDL "bad" cholesterol from circulation, thereby minimizing plaque formation.
Despite these positive effects, I don't recommend that people rely on wine or any alcoholic beverages for heart disease prevention. If you do not drink alcohol on a regular basis, don't start. One of the obvious risks of regular alcohol consumption is alcoholism, a very serious and common disease in our country. Other reasons not to drink alcohol…
- Cancer risk. According to the American Cancer Society, men who have two alcoholic drinks a day and women who have one alcoholic drink a day increase their risk of certain cancers—of the esophagus, pharynx, mouth, liver, breast and colon. If you enjoy drinking each day, limit consumption to half a drink for women and one drink for men so as not to in-crease cancer risk.
- Heart risk. Paradoxically, the same amount of alcohol that has been shown to have a heart-protective effect—two drinks daily for men and one for women—also has been shown to raise triglyceride levels. High levels of these fats in-crease heart disease risk. Excessive drinking also raises the risk of high blood pressure, heart failure and stroke.
- Obesity risk. Alcohol contains simple carbohydrates. Consuming large amounts of simple carbs increases the risk of obesity and diabetes.
- Fetal risk. Mothers who drink alcohol during pregnancy predispose their babies to birth defects.
You can dramatically reduce your risk of heart disease without negative effects by not smoking, avoiding secondhand smoke, exercising regularly and consuming a Mediterranean-style diet. This diet is rich in fruits and vegetables, whole grains, nuts, seeds, legumes and olive oil—and has low to moderate amounts of dairy, fish and poultry, and little red meat. You also might take fish oil with a combined EPA and DHA total of 500 mg daily to get heart-healthy essential fatty acids.
Also drink purple grape juice. It makes arteries more flexible and reduces the susceptibility of LDL cholesterol to cause damage in patients with coronary artery disease. Purple grape juice has potent antioxidant activity and, like red wine, contains resveratrol. It is high in simple sugars, so drink only six ounces daily—with a meal to slow sugar absorption If you have diabetes, have no more than four ounces daily with a meal.