You may already be watching your salt, taking your meds, and getting your steps in—but what about that glass of wine with dinner? Alcohol is one of the most overlooked factors when it comes to blood pressure. Even one drink can have effects worth knowing.
What Alcohol Does to Your Blood Vessels
When you have a drink, alcohol causes your blood vessels to relax and widen—at first. That’s why you might feel warm or flushed after a glass of wine or beer. But that relaxing effect doesn’t last long.
Over time, drinking too much or too often can actually have the opposite effect:
- It can keep your body in a stressed, ‘on edge’ state, which causes your blood pressure to stay higher than it should.
- It increases stress hormones like cortisol, which strain your heart and blood vessels.
- It can slowly damage the lining of your blood vessels, making them stiffer and less flexible—so your heart has to work harder to push blood through.
So while alcohol may feel calming in the moment, regular drinking can quietly raise your blood pressure and wear down your heart over time.
How Much Is Too Much?
For heart health:
- Women: No more than 1 drink per day
- Men: No more than 2 drinks per day
And remember—many "standard" drinks are poured too generously. Here's a quick guide to what one standard drink actually looks like, depending on the type of alcohol.
Knowing what counts as one drink can help you keep track and cut back more easily.
Simple Tips to Drink Less (If You Choose to Drink)
If you still enjoy an occasional drink, here are a few easy ways to stay in control and protect your health:
- Sip slowly and use a smaller glass—this helps you enjoy it without overdoing it
- Alternate with water or sparkling water to stay hydrated and slow down
- Set a weekly limit that feels realistic and stick to it
- Plan alcohol-free days each week, or try a full month without alcohol as a personal challenge
- Check in with your doctor or care team—they can help you decide what’s safe for you
Small changes like these can help you enjoy the moment and support your blood pressure goals.
Bottom line
Every small change adds up—even choosing to skip just one drink here and there can support your heart, lower your blood pressure, and help you feel better day to day.