Alcohol and heart health: your top questions answered

Blog: 12 December, 2022

Sorry folks - there’s now strong evidence that drinking alcohol doesn’t have any heart health benefits and isn’t recommended as part of a heart-healthy eating pattern. If you do drink alcohol, the latest Australian alcohol guidelines recommend that healthy women and men drink no more than 10 standard drinks a week and no more than four standard drinks on any one day. In a nutshell? The less you drink, the better (for your heart, mind and wallet!). Heading into the festive season, we answer your top questions about alcohol and give you a bunch of practical tips on cutting down.

2. Is it true that a glass of wine a night is good for your heart?

Unfortunately, no – the idea that ‘a glass of red wine a night is good for your heart’ isn’t a thing. This means that if you don’t drink, there’s no good reason to start. And if you do drink, especially more than the recommended limit, focus on the loads of benefits you’ll experience when you cut back on the booze. In addition to reducing your risk of heart disease, you’ll sleep better, and your concentration and memory will improve. We also know drinking alcohol can make people feel anxious or depressed, so cutting back can help improve your mental health as well.

3. I’m living with a heart condition – is it safe for me to drink alcohol?

If you’ve been diagnosed with a heart condition, the latest research suggests you’ve got a lot to gain when it comes to cutting back on alcohol. For some people, not drinking at all is the safest option. This is especially true for people who have been diagnosed with a heart condition like atrial fibrillation, high blood pressure or cardiomyopathy (a condition affecting the heart muscle’s function, size or shape). For individual advice, it’s best to speak with your doctor or cardiologist.  

4. I usually catch up with friends over a few drinks – what’s something else we could do?

Next time you’re arranging a catch up with friends, why not give one of these ideas a go?

• Grab a takeaway coffee in your reusable cup and go for a walk around the park. 

• Enjoy a game of backyard cricket, barefoot bowls or tenpin bowling for an indoor outing. 

• Try your hand at a new activity. Always wanted to try that dance class or learn a new skill? Trying something new together can make it a little easier that first time around!  

• Invite your pals around and challenge yourself to cook a new dish together. Give one of our heart-healthy recipes a go.  

• Enjoy a picnic with a platter packed with heart-healthy foods like cheese and wholegrain crackers, hummus and veggie sticks, nuts, olives and seasonal fresh fruit.  

• Fire up the BBQ and enjoy a meal with a mate. Download the Salads & BBQs Recipe eBook for some recipe inspiration. 

• How about a bigger challenge like signing up to a Coastrek hike? As a team of four, you can hike for healthy hearts over a range of distances along some of Australia’s most spectacular coastlines. The best part? You’ll know that as a team you’re raising funds for life saving heart research.  

5. What about ‘low carb’, ‘low alcohol’ or ‘zero alcohol’ products – are these healthier for me?

While drinking alcohol doesn't have any health benefits,  for adults who do drink, there's growing interest in alternative products that are lower in alcohol. Remember to check the nutrition information panel on these products, as some are high in kilojoules. You can also ask an Accredited Practising Dietitian to help you find the right choice for you.  

Keep in mind some of these alternative products are often marketed to women and can create what’s called the ‘health halo’. This is where one feature (like low sugar) can mislead people into thinking what they’re drinking is healthier in other ways too - like containing less alcohol, even when it doesn’t. Some experts have also suggested the alcohol industry is using non-alcoholic products to promote their brands to young people and kids.

6. I’m pregnant – how can I stay motivated to stay off the alcohol?

If you (or your partner) are pregnant, breastfeeding or trying to fall pregnant, not drinking at all is the safest option to help keep you and your baby healthy. Drinking alcohol during pregnancy and breastfeeding can harm bub’s development and may have lifelong effects. Avoiding alcohol during these crucial times can help give your baby a great start in life. And not drinking will help keep you feeling as well as you possibly can, with better sleep and improved concentration. It’s a win-win!

7. What can I drink instead of alcohol that’s good for my heart but a bit more exciting than plain tap water?

It’s not new news that water is your number one go-to when it comes to heart-healthy drinks. If you’re looking for ways to make your water more exciting, why not try adding a twist of flavour by adding a sprig of mint or rosemary, or some slices of cucumber or oranges, or even a handful of berries. At the very least, it’ll look Insta-worthy! And if you like the sensation of some bubbles, sparkling water is a great option too.

8. I’ve heard some fermented drinks can contain small amounts of alcohol – is this true?

Yep, it’s true that some types of fermented drinks like kombucha (a fermented tea drink), ginger beer and kefir (a fermented milk drink) can sometimes contain small amounts of alcohol. This will vary though depending on the microorganisms and how long the drink has been fermenting for. It’s important to check the nutrition label on these products, especially if you’re trying to stay away from the booze altogether (like if you’re pregnant or have a heart condition).

9. Can I have some practical tips for cutting down on the booze?

Absolutely – the less you drink, the lower your risk of harm. Give one (or all) of these tips a go...

• Have a plan in mind when you’re heading out with friends for drinks – having thought about your drink limit ahead of time will mean you’re more likely to stick to it.  

• Next time you’re out and about, order a tall glass of sparkling water with fresh lime. No one will know that you’re enjoying some alcohol-free hydration!  

• Bust a move on the dance floor to distract yourself from having too many drinks. The incidental physical activity is good for your heart too!  

• Dilute your alcohol by mixing it with sparkling water or a handful of ice cubes.  

• Aim for at least two alcohol-free days each week.  

• For every alcoholic drink you have, alternate with a glass of water (drinking plenty of water can help avoid hangovers too). 

• Avoid getting into ‘rounds’ with friends, so you’re not trying to keep up with others.   

• Don’t stock up on alcohol at home to avoid creating an unhealthy habit (like having a drink as soon as you get home from work).  

• Keep on top of how many standard drinks you’ve had – wait until your glass is empty before topping up.  

• Drinking alcohol can increase your appetite. Prepare some heart-healthy snacks ahead of time, like our air fryer pasta chips with basil ricotta dip or zucchini chips with herb and garlic dip.  

For more information, visit our heart-healthy drinks webpage or speak to your doctor for advice and support to reduce your alcohol intake.