Your Heart And Your Favorite Tipple: Be Alcohol Aware

Published July 19, 2013 | By Lisa Nelson, RD

This week I am sharing with you a guest post provided by Lisa Redmond.

When tackling the problems associated with heart disease, raised blood sugar and cholesterol the onus is usually rightly on tackling diet, weight and whether the patient is a smoker or not. One often overlooked issue with all of these conditions relates to the amount of alcohol a person drinks and how that can affect the overall health of someone who is battling cardiovascular disease. Many people assume that alcohol is something that may perhaps only affect organs like the liver, but it can take its toll on the heart too. Being alcohol aware and knowing the problems it can create are so important in getting a handle on heart disease.

Your heart and alcohol

In the US, it is recommended that anyone, whether suffering from ill health or not, should only drink one or two alcoholic drinks a day. A measure of alcohol equates to a 4oz glass of wine, a 12oz glass of beer or a 1oz measure of spirits. In small quantities alcohol can be beneficial for you, as part of a healthy, well balanced diet and exercise regime.

In fact studies have shown that red wine can be one of the drinks that actively helps to fight against heart disease – but only if it is taken in moderation and not drunk to excess. Red wine contains flavonoids which have a positive antioxidant effect on the system and help to fight against furring of the arteries.

This study from the American Heart Association shows that when taken in moderation, alcohol can help to increase the level of HDL cholesterol in our blood. HDL cholesterol is known as the ‘good’ cholesterol, which helps to remove the bad cholesterol (LDL) from our body. Too little HDL and you’re at risk of heart disease and the LDL can run riot and cause problems.

This is good news for people who enjoy alcohol in sensible amounts and know about controlled drinking. However, for some people, alcohol can present a real issue and the effects of it can be devastating on their body.

Alcoholism and your heart

If you drink over and above the daily recommended alcohol intake, or regularly find you’re imbibing alcohol to excess, whether it be for reasons of stress and anxiety, to relieve pressure and to cope with daily life, the impact upon your cardiovascular system is immense.

Contained within our blood we have some essential fats called triglycerides. At the right levels, these fats are beneficial to us and keep us healthy. When someone drinks to excess, they can become raised and push up our cholesterol levels. High cholesterol means a higher chance of a heart attack occurring.

The increased calorie intake from someone who regularly binge drinks or drinks to excess every day puts them at more risk of becoming overweight or morbidly obese, no matter how healthy their diet appears to be. Once weight starts to rise it can lead to an increased chance of developing diabetes, this risk is further pushed up by the fact that there are high levels of sugar in the alcoholic drinks you are imbibing.

Too much alcohol can also cause problems with heart rhythm and palpitations. Cardiac arrhythmia can be a potentially serious and life threatening condition that is made worse as the heart is put under strain from excess alcohol consumption. Some people may experience heart fluttering or murmurs when they drink, some people may find they suffer from more noticeable palpitations as they drink more. Anything like this should be investigated by a Doctor as soon as possible.

What to do if you’re struggling

If you feel that, after reading this alcohol is an issue for you and you do drink to excess then it’s important you speak to someone who can help you out. Help such as inpatient treatment for alcohol issues or simply therapy with a trained counsellor or psychologist can often be enough to help you get a handle on your condition while you either slowly reduce the amount you drink or stop completely. It is important to remember that dealing with a condition like this can take time; it shouldn’t be rushed and should be done under supervision. Very often patients can find they take two steps forward and one step back and that there are no cut and dried solutions. When tackling alcohol and heart disease a sensitive approach is needed as there are two serious mental and physical health challenges to be dealt with. There are dietary approaches that can help your body heal itself as it undergoes a detox and withdraws from alcohol.

Vitamins and minerals: Someone who has been drinking to excess for a long period may find that their bodies are lacking in vital nutrients. Making sure the body has a good uptake of fresh fruits and vegetables in many different colors will ensure a good range of antioxidants is being taken in, as well as fiber too. It can help to make sure the diet includes good sources of lean protein, chicken, white fish and turkey, all cooked simply and flavored with herbs and spices to entice the appetite and taste buds which can sometimes be affected as someone withdraws. Fatty, greasy, heavy foods should be avoided, as they can sometimes upset the delicate digestion of someone who is undergoing a detox.

Extra Nutrition Supplementation: It can help to also add into the diet an Omega 3 supplement, alongside Zinc and Magnesium. Omega 3s have super cardiac benefits, ensuring the nutrients from food are properly absorbed and allowing the blood flow round the heart to be improved. Zinc and Magnesium are essential relaxants and nerve tonics for anyone who is suffering from stress. Again, important in someone who is withdrawing from alcohol as they may feel quite anxious and depressed as their bodies adjust. Zinc and Magnesium can be found in lean red meat, in shellfish and in leafy dark green vegetables. Omega 3s are found in oily fish and in flax seeds and also in lean protein such as game.