Alcohol
If you drink, moderation matters — for your heart, your weight, and your overall health.
Drinking too much alcohol is harmful to your heart and general health. It increases health risks such as high blood pressure, heart failure, increased levels of triglycerides (a type of fat) in the blood, and some cancers. Other serious effects may include heart muscle damage, heart rhythm disturbances, and sudden cardiac death. Excessive drinking and binge drinking can also lead to a stroke.
Alcohol may also contribute to weight gain, since it's often high in sugar and kilojoules. It also lowers your inhibitions, which can make it more challenging to stick to healthy eating once you've been drinking. So if you're trying to lose weight, it's best to cut down on alcohol.
The Heart and Stroke Foundation South Africa recommends that if you drink alcohol, you do so in moderation.
Some research has shown that moderate alcohol consumption in some populations may have a positive effect on health — for example, a small increase in HDL ("good") cholesterol, or an anti-clotting effect on blood. However, it's not advised to start drinking if you don't already, since there are safer, healthier ways to get these same potential benefits. Regular physical activity is an effective way to raise HDL cholesterol, and aspirin can help reduce blood clotting. Talk to your doctor about the best way to lower your own cardiovascular risk.
Ask for drinks to be mixed in a tall glass with lots of ice.
Use low-sugar or sugar-free mixers such as soda water, light or diet sodas, or sparkling water.
Limit sugary drinks by going half-half with a sugar-free option, e.g. cranberry juice or lemonade with half soda water.
Rule of thumb: one drink, one water! Stay hydrated by alternating between alcohol and water.
Don't double up! Choose singles over doubles.
Choose lower-calorie options such as whiskey, dry sparkling wine, vodka, tequila, light beer, or a dry red, white, or light wine.
Spruce up your drink with fresh lime, lemon, orange, berries, cucumber slices, or pomegranate seeds.
