Alcohol and Cholesterol: Will Quitting Make a Difference?

Cholesterol is a waxy, fat-like substance found in every cell of our bodies. While it has earned a bit of a bad reputation in recent decades, our bodies need it to function: it's essential for building cell membranes, producing hormones and vitamin D, and metabolizing food for energy. However, too much cholesterol in the blood can be a problem.

When it comes to alcohol and cholesterol, there are some mixed messages out there. Does drinking alcohol cause high cholesterol? And does alcohol increase triglycerides? Or is the opposite true?

For a time, there was a popular notion that certain types of alcohol — such as red wine — could be a magic bullet for maintaining heart-healthy cholesterol levels. However, like most things that sound too good to be true, this theory hasn’t completely held up to scientific scrutiny: recent research reveals that the relationship between alcohol and cholesterol is far more nuanced than previously believed.

Let’s explore the connection between booze and cholesterol in more detail to answer the questions many of us have asked: how does alcohol affect cholesterol? Is alcohol bad for cholesterol? And will quitting alcohol help me keep my cholesterol levels in check?

Cholesterol 101

Before we explore the relation between alcohol and cholesterol, let's take a quick refresher on what cholesterol is. There are two main types:

• LDL (low-density lipoprotein). Often labeled the "bad" cholesterol, excessive LDL in our system can lead to plaque accumulation on artery walls. Over time, this buildup can restrict blood flow and elevate the risk of heart-related ailments, including heart attacks.
• HDL (high-density lipoprotein). Known as the "good" cholesterol as it helps carry cholesterol away from our arteries, redirecting it to the liver where it's processed and eventually expelled from the body.

Beyond LDL and HDL, triglycerides also play a crucial role in the cholesterol narrative. These fats, found in our blood, store unused calories and provide energy. However, high levels of triglycerides — especially when coupled with high LDL or low HDL — can hasten the process of arterial blockage.

When health professionals talk about “cholesterol levels,” they're referring to the concentration of total cholesterol, HDL, LDL, and triglycerides in our blood. Regular medical check-ups and blood tests help monitor these levels, ensuring they're within the recommended range.

Several factors (including diet, physical activity, stress levels, and even genetic predisposition) influence cholesterol levels. A balanced diet, active lifestyle, and solid stress management can go a long way in keeping them in the healthy range!

Does Alcohol Raise Cholesterol?

Does drinking alcohol cause high cholesterol? As we mentioned earlier, you’ve probably heard some mixed messages about alcohol and cholesterol. Some research suggests that moderate alcohol consumption can raise HDL cholesterol. However, the increase in HDL doesn't necessarily translate to a reduced risk of heart disease.

On the flip side, excessive alcohol consumption is linked to numerous health risks, including liver diseases and high blood pressure, which further strains the heart and impacts cholesterol levels:

• Elevation in triglycerides. Can alcohol raise triglycerides? Science says it can. One of the most significant ways alcohol interferes with our lipid profile is its tendency to raise triglyceride levels. Elevated triglycerides — especially when accompanied by other cholesterol issues — can raise the risk of heart disease and stroke. For example, a recent study confirms the connection between alcohol and high triglyceride levels.
• Potential LDL increase. Though there's been talk about moderate alcohol consumption potentially boosting HDL cholesterol, it's crucial not to miss the other side of the coin. Research shows that excessive drinking, especially over extended periods, can contribute to an increase in LDL cholesterol — the kind that's been linked to atherosclerosis and heart disease.
• Weight gain. Alcoholic beverages are notorious for being packed with empty calories, which tend to add up and lead to weight gain. Increased weight, especially around the belly, has been linked to higher LDL (bad) cholesterol levels and lower HDL (good) cholesterol levels.
• Liver strain. Alcohol can tax the liver — a major player in cholesterol management. The liver processes alcohol, and excessive amounts can lead to liver disease, making it less efficient at regulating cholesterol in the bloodstream.
• Interference with medications. For those already on cholesterol-lowering medications, alcohol might reduce their effectiveness or increase their side effects. 
• Blood pressure concerns. Alcohol can raise blood pressure, amping up the risks associated with cardiovascular diseases.

Does Wine Have Cholesterol?

Wine has often been at the center of many conversations about heart health and cholesterol. For example, does white wine raise cholesterol? Resveratrol is a compound found in the skin of grapes. Red wine is particularly is rich in this compound due to the extended contact with grape skins during its production process. Some studies have pointed to resveratrol having heart-protective benefits, including increasing HDL cholesterol and protecting the lining of blood vessels in the heart.

While some research highlights potential benefits of red wine for heart health, it's essential to underline the keyword: moderation. What does this mean? Typically, moderate drinking is defined as up to one drink per day for women and up to two drinks per day for men. And when we say "drink," we mean only 5 ounces of wine — a small glass.

Another important point to consider is the fact that many studies highlighting the supposed “benefits” of wine have now been debunked. More recent studies suggest that the amounts of resveratrol in wine are too small to significantly impact health. Furthermore, the evidence linking moderate wine consumption to reduced heart disease risk is not as strong as once thought. Researchers have noted that these earlier studies might have other confounding factors, such as overall dietary patterns and lifestyle choices of wine drinkers.

Beyond the Bottle

While it’s tempting to attribute heart benefits to wine, it's crucial to remember that there are other lifestyle factors often at play in the studies of wine drinkers, such as balanced nutrition (think Mediterranean diet) and physical activity. Both of these play a significant role in heart health. For some, drinking wine could lead to consuming more calories or making less health-conscious food choices — so it's a balance.

Though there might be potential heart-related perks for moderate wine consumption, excessive drinking can lead to adverse health effects, including high blood pressure, heart disease, stroke, liver disease, and digestive problems.

The takeaway? If you enjoy wine and it's part of your lifestyle, sip in moderation and always in conjunction with a balanced diet and regular exercise. And for those reducing or quitting alcohol, rest assured: there are many other ways to maintain heart health without a nightly glass of vino!

Does Beer Have Cholesterol?

Does beer raise cholesterol? Whether you're an occasional beer drinker or someone who likes to understand the ins and outs of dietary choices, it's valuable to know how that frothy beverage interacts with our health. 

Beer isn't just hops and water. Among its various components, polyphenols have piqued the interest of many health enthusiasts. These compounds, which come mainly from the barley and hops used in brewing, have potential health implications that have been explored in various studies, and there's some evidence suggesting that a bit of beer now and then can give a modest bump to our HDL cholesterol levels while decreasing the harmful oxidation of LDL cholesterol. 

However, let's keep things in perspective: while these changes might sound promising, they don't give anyone a free pass to chug down beers without a second thought! There’s a bigger picture to keep in mind.

We can’t ignore beer’s high caloric content. Just like any food or drink with calories, excessive consumption without burning those extra calories can lead to weight gain. And this isn't just about fitting into our favorite pair of jeans — increased abdominal weight is associated with less favorable cholesterol profiles.

So let’s be real: when considering overall health and cholesterol management, beer isn’t the best way to go, and the risks outweigh any potential benefits in the end even more than with wine. In the end, it’s all about broader lifestyle changes — our diet, our activity levels, stress management, and so much more.

Cholesterol and Other Alcohol Types

Unlike beer and wine, spirits and liquors don’t contain any residual sugars or fibers that might have a direct impact on cholesterol. However, the higher alcohol content in spirits can contribute to high cholesterol levels indirectly. Heavy or frequent consumption of high-proof drinks can lead to an increase in total cholesterol and triglycerides, clogging up our arteries over time.

Plus, there’s the liver to consider. When it comes to hard liquors, the liver has an especially tough job to do. If we overtask it, we put ourselves at risk of developing fatty liver disease. A fatty liver may have a harder time managing cholesterol levels effectively.

Finally, high-calorie spirits can contribute to weight gain, a risk factor for high cholesterol. When the body carries excess weight, it can elevate “bad” LDL cholesterol while lowering the “good” kind.

The Quitting Effect

Taking the step to quit or cut back on alcohol? First off, kudos for making a choice in favor of your well-being! If you’re wondering how alcohol affects the cholesterol test if you reduce your intake, the good news is that it’s likely you’ll see an improvement. Now, let’s get down to business and talk about the potential benefits this decision has on cholesterol levels.

• Reduced triglycerides. Remember triglycerides? Alcohol can bump up their levels, which isn’t great for heart health. When we quit or even just cut back on alcohol, we’re giving our triglyceride levels a chance to decrease, which reduces the risk of heart diseases.
• Stabilizing HDL levels. Drinking more than moderate amounts can elevate “bad” LDL cholesterol, negating any potential benefits alcohol has on HDL levels. By quitting, we’re helping to stabilize cholesterol levels and sidestep potential pitfalls!
• Curbing caloric intake. Sneaky calories in alcohol can easily contribute to weight gain, especially around the midsection. Excess weight — particularly abdominal obesity — is bad news when it comes to cholesterol levels. By saying goodbye to booze, we’re dodging those extra calories, supporting weight management, and promoting a better cholesterol balance.
• Enhanced liver function. Excessive alcohol consumption strains the liver, and since the liver plays a pivotal role in managing cholesterol levels, it's vital to keep it in tip-top shape. By quitting, we’re giving it a much-needed chance to reboot and function more efficiently. The result? Better regulation of cholesterol levels in the bloodstream!

Action Steps for Cholesterol Control

Finally, here are some action steps to help you navigate the journey:

• Understand your numbers. Schedule regular cholesterol checks with your doctor. Know your LDL, HDL, and total cholesterol levels.
• Incorporate heart-healthy foods. Oats, fatty fish, nuts, and seeds are all great choices. These foods can naturally help lower bad cholesterol.
• Limit saturated and trans fats. These are the real culprits. Found in fried foods, pastries, and certain margarines, cutting back on foods high in saturated and trans fats can significantly reduce LDL.
• Become a fiber fan. Foods high in soluble fiber can help lower bad cholesterol (LDL). Incorporate oats, barley, beans, lentils, fruits, and vegetables into your meals. Maybe even challenge yourself with a new fiber-rich recipe every week!
• Stay hydrated. Drinking water aids in digestion and helps the body naturally eliminate waste, including excess cholesterol.
• Enlist a buddy. Everything's better with a friend! Find a buddy who's also looking to improve their health. Check in with each other, share tips, swap recipes, or even work out virtually together. The mutual encouragement can be your ticket to success.
• Consider medications. If lifestyle changes aren't enough, medications can lower LDL. Discuss this possibility with your healthcare provider.

Rethink the Drink

Leaving alcohol behind or even cutting back can be a game changer when it comes to cholesterol levels. When it comes to leaving alcohol behind, here are some tips that can help:

• Master the mocktail game. Ditch the booze, but keep the experience! Experiment with crafting refreshing and vibrant non-alcoholic beverages. Blend fresh fruits, herbs, sparkling water, and natural sweeteners to whip up tasty drinks that won't leave you missing the booze.
• Track the impact with a health journal. Monitor your progress! Start a dedicated health journal (try the journal feature of the Reframe app!). Jot down daily meals, moods, energy levels, and especially any changes you observe in your well-being after reducing alcohol. Over time, you might be pleasantly surprised by the patterns you notice.
• Find a new evening ritual. It’s all about creating new habits. Replace your evening glass of wine or beer with a calming cup of herbal tea. Chamomile, peppermint, or hibiscus can be excellent choices to unwind and de-stress.
• Use technology. Using an app (such as Reframe!) can help you kickstart your alcohol journey. Like a personal coach, support team, and library of resources right there in the palm of your hand, help is always available.

In the end, everyone is different, and it’s important to find what works for you.

Lower Stress

Stress can be a significant factor affecting cholesterol, so it’s important to get to the root of the matter and address the cause. Rearrange your schedule to make it more manageable, ask for help if you need it, and always remember to prioritize your mental health. We all face stress sometimes, but when it becomes chronic, it could really land us in danger. In fact, studies show that psychological stress can do a number on our lipid profile — a major contributing factor to heart disease.

And of course, try to find new stress-busting activities that don’t involve booze. Explore yoga, meditation, or even adult coloring books. The key is to identify what resonates with you and make it a regular part of your routine.

Get Moving

Another important factor in keeping our cholesterol numbers in check? Exercise! Aim for at least 30 minutes of moderate exercise most days of the week. Here are some ideas to try:

• Set a timer every hour to take a brief walk, stretch, or even dance around your living space. 
• Try a YouTube kickboxing or yoga routine.
• Check out classes at your local gym.
• Have a dance party with some fun 80s dance music.


Any of these activities will help raise HDL while lowering LDL. Make it fun!

Heart-Healthy Foods

Finally, here are some heart-healthy foods to add to your diet to watch your cholesterol levels improve even faster.

• Oats. Some good old-fashioned oatmeal will work wonders for your cholesterol levels! Add a banana or strawberries for an extra fiber boost.
• Beans. Rich in soluble fiber, beans are another great food to add to keep cholesterol levels in check.
• Nuts. Eating a handful of almonds, walnuts, or cashews each day can slightly lower LDL. Just make sure they are not coated with sugar or excessive salt.
• Fruits and berries. Apples, grapes, citrus fruits, and strawberries, are all great for keeping cholesterol levels in check

Who knows, maybe you’ll discover some new favorites along the way!

Special Considerations

While lowering bad cholesterol is a priority for all of us, individual needs can vary. For example, men tend to have higher cholesterol earlier in life compared to women and are at a higher risk for heart disease at a younger age. In everyone, cholesterol levels tend to increase as we leave our twenties — this is when lifestyle interventions are the most important!

Also, a family history of heart disease or high cholesterol increases the likelihood of similar issues and might warrant earlier and more frequent screening and more aggressive interventions.

Wrapping Up

Cholesterol control is all about finding the right balance for optimal performance. And when it comes to alcohol, the overarching message is clear: moderation is crucial, but for those looking to quit or cut back, there are plenty of reasons (cholesterol-related and beyond) to make that choice!