The Alcohol-Blood Pressure Connection: What You Need to Know
Living a healthier life often involves making informed choices about our habits, and one such habit that has a significant impact on our well-being is alcohol consumption.
Many people think having an occasional drink is harmless or even healthy, but it's important to understand the risks associated with even one drink of alcohol.
Contrary to what the media and alcohol companies will have you believe, there are no health benefits to drinking alcohol, and in fact, it creates a huge burden on your body.
In light of last month being (May) being Hypertension Awareness Month, I thought it timely to discuss the impact of drinking alcohol on your heart health and blood pressure. As always, this is a supportive and judgement-free zone where I share the facts about drinking alcohol to help you make more informed decisions about your lifestyle.
Understanding Heart Disease
Heart disease, or cardiovascular disease (CVD), is a group of disorders of the heart and blood vessels.
According to the World Health Organization (WHO), cardiovascular disease is the leading cause of death globally, with around 17.9 million people dying of the disease in 2019 alone. Of these, 85% were due to heart attack and stroke.
The leading cause of cardiovascular disease is hypertension.
Hypertension: A Silent Threat to Heart Health
Hypertension is commonly known as high blood pressure. It’s a medical condition that affects the body’s arteries, with elevated blood pressure levels consistently exceeding the normal range. A blood pressure reading of 120/80 mmHg is considered normal, while readings above 130/80 mmHg are an indication of hypertension.
High blood pressure means the heart must work harder to pump blood around your body, and the constant force against your artery walls is consistently too high. This increases the risk of heart attack, stroke, and other serious health problems.
According to the World Health Organization (WHO), hypertension is a major cause of premature death worldwide, with around 1.28 billion people suffering from this disease.
Unfortunately, most people are unaware they have the disease, so it can go untreated until they have a major health event. Hypertension led to over half a million deaths in the United States alone in 2019.
Symptoms, including headaches, blurred vision, chest pain, dizziness, shortness of breath, and nosebleeds, don’t appear until the hypertension has reached severe or life-threatening levels. The only way to check for hypertension is to visit the doctor and get your blood pressure checked.
The impact of high blood pressure on heart health
Here are some of the impacts of hypertension on heart health:
1. Increased workload on the heart: When blood pressure is consistently high, the heart must work harder to pump blood throughout the body. This increased workload can lead to the enlargement of the heart muscle and weaken its ability to pump efficiently.
2. Damage to blood vessels: High blood pressure damages the inner lining of blood vessels, making them more susceptible to the buildup of fatty deposits, known as plaque. Plaque narrows the arteries, reducing blood flow to the heart muscle and increasing the risk of heart attacks and strokes.
3. Risk of coronary artery disease: Hypertension is a major risk factor for the development of coronary artery disease (CAD). CAD occurs when the blood vessels that supply the heart muscle with oxygen and nutrients become narrow or blocked due to plaque buildup. This can lead to chest pain (angina), heart attacks, and even heart failure.
4. Heart failure: The excessive strain caused by hypertension can eventually weaken the heart muscle, leading to heart failure. Heart failure occurs when the heart cannot pump blood effectively, resulting in fluid buildup in the lungs and other tissues.
Contributing factors to hypertension
Several factors cause the development of hypertension. Some factors, such as genetics and age, are out of our control, while others can be influenced by our choices and lifestyle habits.
Here are some common contributing factors:
1. Alcohol consumption: Over 2 billion people drink alcohol worldwide. It’s one of the most commonly abused substances and leads to over 200 disorders, including hypertension.
Even one glass of alcohol can increase your heart rate, while heavy drinking continues to raise your heart rate and blood pressure for 24 hours after you’ve stopped drinking.
Regular drinking (which leads to sustained hypertension) increases your risk of stroke, myocardial infarction, heart failure, renal failure, blindness, and cognitive impairment.
2. Unhealthy diet: Consuming a diet high in sodium, saturated fats, and cholesterol can increase the risk of developing hypertension. Excessive salt intake can disrupt the balance of fluids in the body, leading to higher blood pressure.
3. Sedentary lifestyle: Lack of regular physical activity can contribute to the development of hypertension. Regular exercise helps maintain a healthy weight, improves cardiovascular health, and lowers blood pressure.
4. Obesity and overweight: Being overweight or obese increases the risk of developing hypertension. Excess body weight puts additional strain on the heart and increases blood pressure.
5. Smoking: Smoking damages blood vessels and decreases their ability to widen, resulting in increased blood pressure. It also contributes to the development of atherosclerosis, the buildup of plaque in the arteries.
6. Stress: Chronic stress and high levels of emotional and mental strain can contribute to hypertension. Stress hormones can temporarily raise blood pressure, and long-term stress can lead to unhealthy coping mechanisms like overeating or excessive alcohol consumption.
7. Genetics and family history: Hypertension can run in families, suggesting a genetic predisposition. If your parents or close relatives have hypertension, you may be at a higher risk.
Alcohol Consumption and its Connection to Heart Disease
There is more and more research supporting the evidence that no amount of alcohol is good for heart health. Even the smallest amount of alcohol in your body increases your risk of heart disease, particularly high blood pressure – or hypertension.
As we’ve already discovered, hypertension is the leading cause of cardiovascular disease worldwide.
‘Unfortunately, red wine as a miracle drink for heart health is a myth. The linkage reported in many studies may be due to other lifestyle factors rather than alcohol.’ (Heart.org)
A 2020 study of the effects of alcohol on the cardiovascular system by the National Library of Medicine confirmed that alcohol has ‘complex effects on cardiovascular health’ and that any perceived benefits of low-to-moderate drinking ‘must be weighed against serious physiological effects, including … anatomical damage to the CV system, especially the heart itself.’
Living Alcohol-Free: Benefits for Heart Health
Understanding the link between alcohol consumption, heart disease, and hypertension is important if you’re seeking a healthier lifestyle.
The Heart Foundation (Australia) agrees and says, ‘Sorry folks – there’s now strong evidence that drinking alcohol doesn’t have any heart health benefits and isn’t recommended as part of a heart-healthy eating pattern.’
Next time you feel like reaching for an alcoholic beverage, try something different. See what it feels like to practice some self-care and replace alcohol with a delicious non-alcoholic alternative in a gorgeous glass.
Or try doing an activity to start re-training your brain such as:
• Taking a stroll through the park with your favorite tea or coffee drink
• Going for a run or playing in the yard with the kids
• Enjoying a picnic with your favorite charcuterie snacks
• Having friends over for a BBQ
The key to a healthy heart lies in making informed choices and taking proactive steps towards a balanced and fulfilling life.
An alcohol-free lifestyle provides physical benefits beyond the heart. You can experience a healthier weight, improved sleep patterns, enhanced mental clarity, and a better sense of emotional well-being. In addition, you can improve liver function, strengthen the immune system, and promote better digestion. These factors contribute to your overall health and have a positive impact on your heart's well-being.
I hope this article has given you some clarity around the real effect of alcohol on the body and confidence that you can still live a full and fun life without drinking.
If you have any comments or questions, I’d love to hear from you. And, if you’d like a personalized approach to improving your health and wellness, I have both Health Coaching and Gray Area Drinking options to help you on your journey to a brighter life.
If you want to explore an alcohol-free life or would like to improve your health, it would be my greatest pleasure to help you on your journey.
I have two different coaching options:
Gray Area Drinking Program
It’s challenging to change your drinking habits - especially when they’ve crept up and have been happening for a long time.
That’s where I can help you. I work holistically, focusing on your gut health, neurotransmitters, and dysregulated nervous system to calm, soothe, and get everything back in balance. I teach you coping mechanisms to deal with the cravings and give you all the tools you need to live an alcohol-free life.
Learn more about my Gray Area Drinking Coaching Program
Health Coaching Program
Are you experiencing sickness, fatigue, depression, pain or weight issues? If so, then your body isn’t working as it should. There are many reasons for these health issues, and sometimes working with a Health Coach can help.
As your Health Coach, I support you through diet and lifestyle changes to help you feel the best you can and live a brighter, happier life.
Learn more about my Health Coaching Program
Take the first step to brighten your life!
Book your FREE consultation to learn more about my Health Coaching and Gray Area Drinking Coaching programs and how I can help you.
Remember…
EVERY DAY IS A GOOD DAY TO BE ALCOHOL-FREE, and SUNSETS ARE THE NEW HAPPY HOUR!
Kristin ❤️ x
