Cholesterol And Beer: How Much Is Too Much?

Beer and cholesterol have a complex relationship. While beer does not contain any natural cholesterol, it can still affect your cholesterol levels. Beer contains carbohydrates and alcohol, which are known to raise triglyceride levels. Triglycerides are a type of fat that contribute to your total cholesterol count. However, beer also contains cholesterol-binding sterols, which help remove cholesterol from your body. The impact of beer on cholesterol levels is influenced by various factors, including the amount and frequency of consumption, as well as individual sensitivity. To maintain healthy cholesterol levels, it is generally recommended to limit alcohol intake and adopt a healthy lifestyle that includes regular exercise and a nutritious diet.

Beer doesn't contain cholesterol, but it can increase triglyceride levels

Beer is a staple of the American diet and is the preferred alcoholic beverage of 43% of Americans who drink alcohol. While beer by itself doesn't contain any natural cholesterol, it can still impact your cholesterol levels.

When doctors talk about cholesterol, they're referring to two types: HDL (high-density lipoprotein) and LDL (low-density lipoprotein), along with triglycerides, a type of fat. Beer contains carbohydrates and alcohol, which are substances that raise triglyceride levels quickly. Since triglycerides are part of the total cholesterol count, an increase in triglycerides leads to an increase in total cholesterol. Ideally, your triglyceride level should be below 150 milligrams per deciliter (mg/dL).

While beer doesn't lower cholesterol, it does contain cholesterol-binding sterols like sitosterol and ergosterol. These sterols are plant compounds that bind to cholesterol and aid in removing it from your body. However, the levels of these sterols in beer are too low to significantly impact cholesterol reduction.

Some research suggests that moderate beer consumption may reduce cholesterol in the liver and cholesterol deposits in the aorta (the largest artery in the body). These studies indicate that unidentified components in beer may change how lipoproteins are metabolized, potentially reducing the risk of heart disease. However, the specific components and their mechanisms are not yet fully understood.

It's important to note that excessive alcohol consumption can weaken your heart, lead to an inactive lifestyle, obesity, and alcoholism. These health problems can outweigh any potential benefits of drinking beer. To improve your cholesterol levels, focus on regular exercise and a diet low in simple sugars and alcohol.

If you're concerned about your cholesterol levels or want to understand the impact of alcohol on your health, it's best to consult with your doctor for personalized advice.

Beer may increase levels of good cholesterol, or HDL

A 2018 study published in Nutrients reported that the moderate consumption of beer in overweight adults (30 grams of alcohol per day for males and 15 grams of alcohol per day for females) did, in fact, increase HDL levels after four weeks. Consuming beer in this amount neither significantly altered liver function nor contributed to the stiffening of arteries (a contributing risk factor for high blood pressure and CAD).

A 2020 review of studies in PLoS One confirmed these findings. The review, which analysed data from 26 high-quality studies, concluded that the low to moderate consumption of beer increases HDL levels but has no tangible effect on either LDL or triglycerides.

The same study suggested that beer may do more than just prevent the stiffening of arteries. According to the research, the low to moderate consumption of beer seems to increase the flexibility of blood vessels and, by doing so, reduce blood pressure and the risk of CAD.

It is important to note that the consumption of alcohol in any form has health implications, and the bottom line is that the risks of drinking alcohol far outweigh any potential benefits.

Heavy drinking can increase total cholesterol, LDL, and triglycerides

While light to moderate alcohol intake is not usually harmful to health, heavy drinking can cause severe negative effects. Heavy alcohol consumption is one of the leading risk factors for disease worldwide, increasing the risk of certain cancers, liver disease, and heart disease.

Heavy drinking can increase total cholesterol, LDL (bad) cholesterol, and triglycerides. This is because alcohol is broken down in the liver and reconstructed as cholesterol and triglycerides. The more you drink, the more your levels of cholesterol and triglycerides rise. High levels of these waxy fats are not desirable for managing cholesterol or optimal health.

A study of 1,519 people linked heavy drinking (8 or more drinks for women and 10 or more drinks for men per day) with a 2-8 fold increase in the risk of high triglyceride and total cholesterol levels. Excess alcohol intake may also contribute to high blood pressure and an increased waist circumference, both of which are considered risk factors for heart disease.

Therefore, while light to moderate alcohol intake may improve HDL (good) cholesterol, heavy drinking is associated with elevated levels of LDL cholesterol, total cholesterol, and triglycerides, as well as a greater risk of heart disease and death.

Alcohol is linked to an increased risk of liver cancer, breast cancer, oesophageal cancer, colorectal cancer, and head and neck cancer

While drinking a couple of beers may not directly impact your cholesterol levels, it is important to note that alcohol consumption is linked to an increased risk of several types of cancer. This includes liver cancer, breast cancer, oesophageal cancer, colorectal cancer, and head and neck cancer.

According to the National Cancer Institute, alcoholic drinks contain ethanol, a known carcinogen. Ethanol, when broken down by the body, creates high levels of acetaldehyde, which can damage DNA and lead to the development of certain cancers. The more alcohol consumed, especially over time, the higher the risk of these alcohol-associated cancers. Even light drinkers who consume no more than one drink per day have a modestly increased risk of certain cancers.

Moderate to heavy alcohol consumption is associated with higher risks of head and neck cancers. Heavy drinking is defined as having four or more drinks on any day or eight or more drinks per week for women, and five or more drinks on any day or 15 or more drinks per week for men. For head and neck cancers, moderate drinkers have 1.8 times the risk of oral cavity and pharynx cancers and 1.4 times the risk of larynx cancers compared to non-drinkers. Heavy drinkers have five times the risk of oral cavity and pharynx cancers and 2.6 times the risk of larynx cancers. These risks are even higher among those who consume alcohol and also use tobacco.

Esophageal cancer, specifically esophageal squamous cell carcinoma, is also associated with alcohol consumption at any level. The risk increases with the amount of alcohol consumed, ranging from 1.3 times higher for light drinking to nearly five times higher for heavy drinking.

Heavy alcohol consumption is linked to a roughly two-fold increase in the risk of two types of liver cancer: hepatocellular carcinoma and intrahepatic cholangiocarcinoma.

Breast cancer risk is also consistently found to increase with alcohol intake. Light drinkers have a slightly higher risk, moderate drinkers have a 1.23 times higher risk, and heavy drinkers have 1.6 times the risk compared to non-drinkers.

Moderate to heavy alcohol consumption is associated with 1.2 to 1.5 times the risk of colorectal cancers compared to non-drinkers.

While alcohol consumption may provide some potential health benefits, such as increased "good" cholesterol and reduced risk of heart disease, the risks of cancer and other health issues far outweigh these benefits. As such, it is generally recommended that individuals do not start drinking alcohol for any reason, and those who do drink should do so in moderation, limiting consumption to no more than two drinks per day for men and one drink per day for women.

The American Heart Association does not recommend drinking alcohol to lower cholesterol or improve heart health

While some studies have found that moderate alcohol consumption may have some health benefits, including raising "good" high-density lipoprotein (HDL) cholesterol levels, the American Heart Association does not recommend drinking alcohol to lower cholesterol or improve heart health.

The American Heart Association's position is informed by the fact that no research has established a cause-and-effect link between drinking alcohol and better heart health. While studies have found an association between moderate alcohol consumption and a lower risk of dying from heart disease, it is unclear whether this benefit is directly due to alcohol or other factors, such as a healthier lifestyle and diet.

Additionally, excessive drinking can lead to a host of health problems, including liver damage, obesity, some types of cancer, and stroke, as well as negative effects on the heart. These risks far outweigh any potential benefits of alcohol consumption.

Therefore, the American Heart Association recommends that individuals do not start drinking alcohol specifically to lower cholesterol or improve heart health. Instead, they advise focusing on lifestyle changes such as watching your weight, eating a healthy diet, and exercising regularly to keep cholesterol levels in check.

Frequently asked questions