Is Red Wine Actually Good for Your Heart?

You’ve probably heard that a glass or two of red wine is good for the heart. But does research agree? Today, I’m going to give you the answer and explain where the idea of red wine and heart health came from.

“The French Paradox”

Ever heard of “the French Paradox?” If not, you probably have a friend or two who preach the heart-healthy benefits of red wine, telling you drinking more red wine is not only acceptable but good for you.

Wine lovers everywhere tout its heart-related benefits. In fact, an alcohol scientist, Dr. Kari Poikolainen, recommends drinking a bottle of wine a day!

But how did it start? “The French Paradox” term was coined back in the 1980s and outlines the possible correlation between frequently drinking red wine and the low rate of heart disease among the French, despite their love of fatty foods, especially cheese.

You may have heard similar anecdotes about the Italians and around the Mediterranean.

Red wine and polyphenols: the real benefit

The suspected link lies in polyphenols, which can be found in red grapes, fruits, nuts, and some vegetables. It is believed polyphenols can help protect the lining in your heart’s blood vessels.

Further, one polyphenol, in particular, seems to be amping up those health benefits: resveratrol. Many studies tend to focus on the concentration of resveratrol in people who drink red wine for health, hoping to find a connection to low rates of heart disease.

Dr. Kenneth Mukamal, an internist at a Harvard-affiliated medical center, may have some disappointing news – research that indicates a correlation between red wine and heart health is actually pretty weak.

And Dr. Mukamal explains that it’s quite challenging to conduct a reliable study, considering the variances among drinking habits. Many who drink for health benefits do so sparingly, typically with a nice meal, which could indicate their lifestyle choices have more to do with those health benefits than the wine.

Also, research around that super polyphenol, Resveratrol, remains pretty inconsistent. In 2014, scientists looked at adults in the Chianti region of Italy, where red wine and a diet rich in resveratrol prevail and found no link whatsoever in lower rates of heart disease or other ailments. Plus, the Japanese tend to drink much more beer and clear liquor than red wine, yet have even lower rates of heart disease than the French or their counterparts.

Even still, Resveratrol amounts in food and wine can vary widely, making targeted consumption pretty challenging. Plus, you can try to stock up on the Polyphenol without the alcohol. Try cranberries, blueberries, peanuts, or regular red grapes! After all, the American Heart Association recommends women only drink one four-ounce pour of wine per day. The Mayo Clinic recommends women drink in strict moderation or not at all.

The effects of red wine on your health

The NIH states that regular drinking is increasing among women despite increased risk. Women tend to hold less water weight than men, which means alcohol builds more in the blood, resulting in a higher BAC. Additionally, regular drinking (one drink per day) has been shown to raise breast cancer risks by 5-9%. The damage and risk also grow over time as drinking continues.

A less severe but still prevalent downfall of too much wine is a growing waistline. The Cleveland Clinic explains that because the liver is urgently trying to process alcohol in your body, the booze takes center stage in your gut, ahead of other nutrients, and hinders your metabolism. Not to mention, just one glass of wine can range from 120-130 calories. Make it a few glasses and you’re on your way to a pretty indulgent evening.

But, surely, the risks and unflattering side effects of consuming alcohol are not news to any of us. And you needn’t become a teetotaler to be healthy. As with most things, moderation is key. For instance, NPR reported that “A recent study by the Centers for Disease Control and Prevention found that the majority of Americans who drink more than one or two drinks a day are not alcoholics.”

You don’t need to have a ​problem​ with drinking to reevaluate your intake. Plenty of people do stints of sobriety (“dry January,” “sober ‘till October,” etc.) to put things into perspective and rejuvenate healthier habits. Even reducing consumption for a week or two at a time can go a long way. Exercising boundaries can be an act of self-love, even if at first it feels like a punishment.

Moderation is key: Keep your red wine consumption in check

Judi Ketteler wrote a piece in ​The New York Times​ outlining her experience in reducing her wine intake. She had been ramping up her consumption over the course of a few years, finding a glass at the end of the day comforting, then finding herself depending upon it a little too much for comfort.

After noticing weight gain, anxiety, and worsening rosacea, Ketteler decided to limit her wine intake from a few glasses every day to one glass on the weekends if she went out. After three months, she noticed huge improvements and says that now, she ​“sip[s] it slowly and feel[s] gratitude that the genes didn’t fall down on the side they so easily could have.”

There are plenty of ways to monitor your intake and keep yourself in check. Harvard Health recommends putting it in writing. In addition to making a list of all the reasons, you want to drink less, keep track of how much you’re drinking over the course of a few weeks.

Are you staying within your limits? Take it further by picking up a new hobby or start taking walks when you would normally sit down with a drink. You can avoid keeping alcohol in the house and avoid people or places that encourage you to go overboard.

Alcohol remains a part of everyday life for a lot of people and it can be tough to set limits in a society that normalizes heavy drinking. But taking a step back and reevaluating your relationship with alcohol can be rewarding in countless departments. That glass of red wine with dinner can still be the treat you deserve.

Just keep balance in mind.