You may think that having a glass of wine or a beer after a long day is harmless, but did you know that even moderate alcohol consumption can raise your blood pressure over time? A new analysis of data from seven international studies involving more than 19,000 adults found a clear association between increases in systolic (top-number) blood pressure and the number of alcoholic beverages consumed daily.
In this article, we will explain what this study means for your health, how alcohol affects your blood pressure, and what you can do to lower your risk of cardiovascular disease.
What the Study Found
The researchers analyzed data from seven large, observational studies involving 19,548 adults (65% men), ranging in age from 20 to their early 70s at the start of the studies. The studies were conducted in the United States, Korea and Japan, and published between 1997 and 2021. None of the participants had previously been diagnosed with high blood pressure or other cardiovascular diseases, diabetes, liver disease, alcoholism or binge drinking.
The researchers used a new statistical technique that allowed them to combine results from several studies and plot a curve showing the impact of any amount of alcohol typically consumed on changes in blood pressure over time. They found that:
Systolic blood pressure rose 1.25 millimeters of mercury (mm Hg) in people who consumed an average of 12 grams of alcohol per day, rising to 4.9 mm Hg in people consuming an average of 48 grams of alcohol per day. (In the U.S., 12 ounces of regular beer, 5 ounces of wine or a 1.5 ounce shot of distilled spirits contains about 14 grams of alcohol. Usual alcohol content differs in alcohol available in other countries.)
Diastolic blood pressure rose 1.14 mm Hg in people consuming an average of 12 grams of alcohol per day, rising to 3.1 mm Hg in people consuming an average of 48 grams of alcohol per day. These associations were seen in males but not in females. Diastolic blood pressure measures the force against artery walls between heartbeats and is not as strong a predictor of heart disease risk in comparison to systolic.
Participants with higher starting blood pressure readings had a stronger link between alcohol intake and blood pressure changes over time. This suggests that people with a trend towards increased (although still not “high”) blood pressure may benefit the most from low to no alcohol consumption.
The researchers concluded that there was no beneficial effect of low-level alcohol consumption on blood pressure, and that even low levels of alcohol consumption were associated with detectable increases in blood pressure levels that may lead to a higher risk of cardiovascular events.
How Alcohol Affects Your Blood Pressure
Blood pressure is the force of blood pushing against the walls of your arteries as your heart pumps blood around your body. It is measured in millimeters of mercury (mm Hg) and expressed as two numbers: systolic and diastolic. Systolic is the pressure when your heart beats, and diastolic is the pressure when your heart rests between beats.
Normal blood pressure is below 120/80 mm Hg. High blood pressure, or hypertension, is defined as systolic blood pressure of 130 mm Hg or higher or diastolic blood pressure of 80 mm Hg or higher. High blood pressure can damage your arteries, heart, brain, kidneys and eyes, and increase your risk of heart attack, stroke, kidney failure and vision loss.
Alcohol can affect your blood pressure in several ways:
Alcohol can temporarily raise your blood pressure by stimulating your nervous system and causing your blood vessels to constrict.
Alcohol can interfere with the effects of some blood pressure medications, making them less effective or causing side effects.
Alcohol can increase your weight by adding extra calories to your diet, which can also raise your blood pressure.
Alcohol can cause dehydration, which can make your blood more viscous and increase the resistance in your arteries.
What You Can Do to Lower Your Risk
The American Heart Association recommends that if you don’t drink already, don’t start. If you do drink, talk with your doctor about the benefits and risks of consuming alcohol in moderation. The Association also does not recommend drinking any form of alcohol to gain potential health benefits. Instead, follow the Association’s lifestyle and health metrics for optimal cardiovascular health called Life’s Essential 8: eat healthy food, be physically active, don’t smoke, get enough sleep, maintain a healthy weight, and control cholesterol, blood sugar and blood pressure levels.
If you choose to drink alcohol, limit your intake to no more than one drink per day for women and two drinks per day for men. One drink is equivalent to 12 ounces of regular beer, 5 ounces of wine or 1.5 ounces of distilled spirits. However, keep in mind that even low levels of alcohol consumption can raise your blood pressure over time, so the less you drink, the better.
You can also lower your blood pressure by making some simple lifestyle changes, such as:
Eating a balanced diet that is low in salt, saturated fat, trans fat, cholesterol and added sugars, and rich in fruits, vegetables, whole grains, lean protein and healthy fats.
Being physically active for at least 150 minutes per week of moderate-intensity aerobic exercise or 75 minutes per week of vigorous-intensity aerobic exercise, or a combination of both.
Quitting smoking or avoiding exposure to secondhand smoke.
Managing stress by practicing relaxation techniques, such as deep breathing, meditation, yoga or tai chi.
Getting regular check-ups and monitoring your blood pressure at home or at a pharmacy.
Conclusion
Drinking alcohol may seem like a harmless way to unwind or socialize, but it can have serious consequences for your health. Even moderate alcohol consumption can raise your blood pressure over time, increasing your risk of cardiovascular disease. To protect your heart and your life, limit your alcohol intake or avoid it altogether, and follow a healthy lifestyle that includes eating well, being active, not smoking and managing stress. Remember, you don’t need alcohol to have fun or relax.
There are many other ways to enjoy yourself and cope with life’s challenges without harming your health. Cheers to that! 🥂
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