Is drinking alcohol part of a healthy lifestyle?

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

Moderate alcohol consumption means an average of one to two drinks per day for men 和 one drink per day for women. Different types of beer, wine 和 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, 包括高血压, 肥胖, 中风, 乳腺癌, 肝脏疾病, 抑郁症, 自杀, 事故, 酗酒和酒精中毒.

AHA Recommendation: Moderation is key.

If you don’t drink already, don’t start. 如果你喝酒, talk with your doctor about the benefits 和 risks of consuming alcohol in moderation. Some people should not drink at all, like women who are pregnant or trying to get pregnant, people under age 21 和 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 和 中风.

Excessive drinking can also lead to high blood pressure, 心肌病, cardiac arrhythmia 和 even death from alcohol poisoning. 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, 中风和心力衰竭.

Heavy drinking may also prematurely age arteries over time, 尤其是男性, when compared to moderate drinkers.

+, all the extra calories from drinking alcohol can lead to 肥胖 和 a higher risk of developing diabetes.

Isn’t red wine supposed to be healthy?

We’ve all seen the headlines about studies associating light or moderate drinking with health benefits 和 reduced mortality. Some researchers have suggested there are health benefits from wine, 尤其是红酒, 和 that a glass a day can be good for the heart.

但故事还不止于此.

No research has proved a cause-和-effect link between drinking alcohol 和 better heart health.

Components in red wine such as flavonoids 和 other antioxidants can potentially reduce heart disease risk, but they can also be found in other foods like grapes or 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. It might be that moderate wine drinkers are more likely to have a healthier diet 和 lifestyle — including physical activity 和 lots of fruits 和 vegetables.

The best-known positive health effect of alcohol is a small increase in HDL, or good cholesterol. But regular physical activity is a more effective way to raise HDL cholesterol.

The 美国心脏协会 does not recommend drinking wine or any other form of alcohol to gain potential health benefits. 相反，采取措施 降低胆固醇, 控制高血压, 控制体重, 进行足够的体育活动, 远离烟草 和 遵循健康饮食.

I drink every day, but not very much. 那有风险吗??

Some studies have shown that those who drink moderate amounts of alcohol have lower rates of heart disease than nondrinkers. But drinking alcohol every day to excess can lead to serious cardiovascular disease risks 包括高血压, 肥胖和中风. If you find yourself drinking more 和 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 和 other antioxidants in wine can protect the heart 和 blood vessels from the damaging effects of free oxygen radicals produced by the body. This is particularly true for diabetics because they have been shown to have a high production of free oxygen radicals.

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

不利方面, excessive drinking can increase the risk of high blood pressure, 和 people with diabetes are already at high risk.

For all people, alcohol can lower blood sugar. If your doctor 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.

酒精热量高吗?

Alcoholic drinks contain calories, 和 so do many mixers added to alcoholic drinks, 比如苏打水, 果汁或奶油. 添加糖 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. 如果你喝酒, 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?

孕妇不应该喝酒. It can seriously harm the baby 和 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 和 reduced thinking 和 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 和 drink alcohol?

People who take aspirin regularly are at risk for stomach problems, including stomach bleeding. Alcohol use can increase these stomach risks, so ask your doctor 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 doctor about any potential interactions with alcohol.

酒精帮助我放松. 我还能怎么应对压力?

Drinking alcohol may seem like a convenient way to cope with stress, but there are many other healthier strategies. 保持身体活动, 吃健康食品, getting enough sleep 和 maintaining a positive attitude are some good 管理压力的方法.

试一试 冥想, yoga or relaxation techniques, such as deep breathing. Or pledge to spend 15 minutes each day finding pleasure in something you enjoy that doesn’t include drinking alcohol. 有很多选择.

底线是什么?

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