Alcohol and Cholesterol: What You Need to Know

You've probably heard warnings about high cholesterol. We're often told to eat heart-healthy foods and stay active to keep cholesterol levels in check. But what about alcohol? Does it raise cholesterol, lower it, or have a mixed effect? This article explains what cholesterol is, why it matters, and how alcohol affects it, plus tips for keeping your cholesterol healthy.

What Is Cholesterol?

Before diving into alcohol's effects, it helps to understand cholesterol. Cholesterol is a waxy, fat-like substance found in your body's cells. Though often labeled "bad," it plays essential roles: forming protective cell layers, aiding bile production in the liver, and supporting hormone and vitamin D creation.

There are two main types of cholesterol:

• High-density lipoprotein (HDL): Known as "good" cholesterol, it carries cholesterol to the liver for removal, reducing heart disease and stroke risk.
• Low-density lipoprotein (LDL): This "bad" cholesterol can build up in arteries, narrowing them and increasing the risk of heart attack, heart disease, and stroke.

Together, HDL and LDL make up your total cholesterol.

What Counts as High Cholesterol?

Your body usually removes excess cholesterol, but sometimes this system falters or gets overloaded, leaving extra cholesterol in your blood. Cholesterol levels rise with age, weight, and gender. Total blood cholesterol over 200 mg/dL is considered high. For LDL, aim for under 100 mg/dL; for HDL, at least 40 mg/dL for men and 50 mg/dL for women.

Does Alcohol Raise Cholesterol?

Yes, alcohol can raise cholesterol, but the impact depends on how much you drink.

Light to Moderate Drinking

Light to moderate drinking (fewer than 14 drinks weekly for men, fewer than 7 for women) may boost HDL ("good" cholesterol). However, this small increase isn't enough to significantly lower heart disease risk, and the potential harms—like liver disease and heart issues—outweigh any benefits. The American Heart Association advises against drinking for heart health.

Heavy Drinking

Heavy drinking (more than 14 drinks weekly for men, more than 7 for women) is linked to higher LDL ("bad" cholesterol) and triglycerides (another blood fat). This combination raises the risk of heart disease, liver and pancreas problems, and hardened arteries (atherosclerosis).

Genetics, Alcohol, and Cholesterol

Genetics can complicate the alcohol-cholesterol relationship. Liver enzymes, influenced by genetics, process both alcohol and cholesterol. Some people have genetic conditions that cause LDL buildup or reduce alcohol breakdown, worsening alcohol's effects. Overall, more frequent and heavier drinking increases cholesterol and triglycerides, often harming liver function.

Are Some Alcohol Types Worse for Cholesterol?

Red wine has been tied to higher HDL, likely due to antioxidants like resveratrol, not the alcohol itself. Still, the American Heart Association doesn't recommend drinking for benefits. Research doesn't clearly show that beer, wine, or liquor affects cholesterol differently—quantity and frequency matter most.

How Much Alcohol Is Too Much? Will Quitting Help?

Moderation is key. Men should limit drinks to fewer than 2 per day, women to less than 1. A standard drink is 12 oz of beer, 5 oz of wine, or 1.5 oz of spirits. Heavy long-term drinking raises cholesterol and risks cancer, heart disease, and liver issues. Cutting back or quitting alcohol can lower cholesterol and improve overall health.

Tips for Healthy Cholesterol Levels

Besides limiting alcohol, lifestyle changes can support cholesterol health. Poor diet, inactivity, smoking, and stress contribute to high cholesterol.

Choose Healthy Foods

Your body makes enough cholesterol, so avoid excess from food. Limit saturated fats (found in cheese, fatty meats, dairy desserts, and palm oil) and trans fats. Opt for lean meats, seafood, low-fat dairy, whole grains, fruits, and vegetables. High-fiber foods like oatmeal, beans, and avocados can lower LDL and triglycerides while raising HDL.

Get Moving

Inactivity lowers HDL. Exercise raises HDL, aids weight management, and helps remove LDL. Aim for 150 minutes of moderate exercise weekly, like walking, jogging, swimming, or biking. Break it into 30-minute daily sessions. Stay active by taking stairs, parking farther away, or walking during breaks.

Don't Smoke

Smokers have lower HDL than non-smokers. Drinking and smoking together is especially risky. Smoking can undo cholesterol improvements from diet and exercise. Quitting smoking boosts cholesterol, eases exercise, and cuts heart disease risk.

The Bottom Line

Cholesterol is essential, but too much can lead to heart attack, heart disease, or stroke. While a little alcohol, especially wine, might raise HDL, the harms outweigh any benefits. Heavy drinking increases cholesterol and health risks. For healthy cholesterol, limit alcohol, eat well, exercise, and avoid smoking.

If you want to cut back on drinking but aren't sure how, consider trying Quitemate. It's a neuroscience-backed app that has helped many people reduce alcohol intake and improve their health and well-being.