It's summer and that usually means cold beers, chilled white wines and icy cocktails, and there have been numerous stories linking some alcohol is good for our heart.
But alas, new evidence has shown that such drinks don't have any heart health benefits and aren'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).
Now without being the fun police, the Heart Foundation has pulled together some helpful information so you can make some informed choices and consider alternatives before you reach for the bottle.
What is a standard drink?
One standard drink has 10 grams of alcohol, regardless of the type of alcohol or the container it's in. For example, 30ml of spirits is one standard drink, as is 100 ml of wine (roughly half a glass).
Every packaged alcoholic product sold in Australia must be labelled with the number of standard drinks it contains, but it can get a little trickier when you're out at a restaurant. For example, wine glasses can come in so many different sizes - some can even hold at least two standard drinks!
Get familiar with standard drink sizing and remember to check the label on packaged products. The Australian Government's standard drinks guide is a great place to start.
Is a glass of red wine a night good for your heart?
Sadly, no. 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.
Can I drink while having a heart condition?
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.
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 a heart-healthy recipe 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 barbecue 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.
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.
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?
If you like the sensation of some bubbles, sparkling water may be an option - but just remember it is carbonated and while your heart may thank you, a number of Australian dentists have posted blogs on their websites (just look at the Google hits about it) saying it may pose a minor risk to your teeth.
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 have a heart condition).
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 glass of sparkling water with fresh lime - it will look like you're having a cocktail.
- 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 these air fryer pasta chips with basil ricotta dip, chilli soy roasted nuts 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.
