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Occasional Wine With Mediterranean Diet May Lower Cardiovascular Disease Risk
- New research suggests that low to moderate wine consumption as part of the Mediterranean diet could help lower the risk of heart disease.
- Experts caution there are health risks associated with daily alcohol consumption that should be considered.
- Lifestyle factors such as a healthy diet, daily exercise, and adequate sleep are more productive ways to promote heart health.
Is the occasional glass of wine good for your heart?
New research is adding to the debate over whether drinking a moderate amount of wine daily can provide health benefits, including lowering the risk of heart disease.
The study, published December 18 in the European Heart Journal, reports that drinking a small or moderate amount of wine with adherence to a Mediterranean diet may lower the risk of serious cardiovascular disease by as much as 50%.
“We have found a much greater protective effect of wine than that observed in other studies. A reduction in risk of 50 percent is much higher than can be achieved with some drugs, such as statins,” said lead study author Ramon Estruch, a professor at the University of Barcelona and researcher at the Hospital Clinic Barcelona, Spain, in a news release.
“This study examines the importance of moderate wine consumption within a healthy dietary pattern, such as the Mediterranean diet. Until now, we believed that 20 percent of the effects of the Mediterranean diet could be attributed to moderate wine consumption. However, in light of these results, the effect may be even greater,” Estruch continued.
Is wine in moderation good for your heart?
The latest research is part of a larger Spanish study that looked into the effects of a Mediterranean diet on people with a higher risk of developing heart disease.
The participants in this large cohort had no cardiovascular disease at the start of the research, but they did have either type 2 diabetes or a combination of heart disease risk factors such as smoking, high blood pressure, or high cholesterol.
For the new study, researchers looked at 1,232 participants from the group. During a follow-up period of 4 to 5 years, 685 of the subjects developed cardiovascular disease.
In the group of people with a high risk of cardiovascular disease who were following a Mediterranean diet, researchers reported that the risk was lowered by 50% in people who were light-to-moderate wine drinkers. That was defined as drinking a half glass to one glass of wine per day.
The researchers added that people who drank between less than a half glass and one full glass of wine per week reduced their cardiovascular disease risk by 38%.
They noted that the health benefits disappeared in people who drank more than one glass of wine per day.
The participants completed questionnaires about what they ate and drank, but they also submitted urine samples at the beginning of the study and after a year of following a Mediterranean diet.
The urine samples were used to measure tartaric acid, a chemical naturally found in grapes and grape-derived products such as wine. This type of acid is excreted in urine and can used to show if someone has consumed wine and/or grapes in the previous five to six days.
Eric Rimm, ScD, a professor of medicine at Harvard Medical School and of epidemiology and nutrition at the Harvard T. H. Chan School of Public Health, said urine biomarkers are an important component of this research. Rimm wasn’t involved in the study.
“This particular finding is a small component of how the Mediterranean diet may contribute to better cardiometabolic health,” Rimm told Healthline.
“Wine has been a part of this health diet pattern for centuries, and this novel biomarker helps identify a specific compound that is tied to grape consumption. By examining this as a biomarker, it removes some of the concerns about accurate reporting of usual alcohol consumption,” he noted.
The debate over wine and health benefits
There has been conflicting data on whether daily wine consumption can contribute to better health outcomes.
Some research has concluded that red wine in particular may improve cardiovascular health as well as lower the risk of dementia, depression, and insulin resistance.
However, it has also been noted that excessive drinking can dramatically increase the risk of heart disease, cancer, liver cirrhosis, and other chronic health conditions.
Some experts have noted the decrease in cardiovascular disease risk among wine drinkers may be due to the fact the people in Mediterranean countries tend to have a healthier diet and a healthier lifestyle.
However, several experts contacted by Healthline who weren’t involved in the study said that while the new research has its merits, the issue of whether wine, or any alcohol, has health benefits is, at best, muddled.
“The study adds yet more information to the ongoing debate on the health effects of moderate wine consumption. As with all observational studies, the direction of causality cannot be certain,” said Cheng-Han Chen, MD, an interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical Center in California.
“Throughout decades of research, we have not found a clear benefit of wine/alcohol intake to heart health,” Chen told Healthline. “Conversely, we know a lot about the harms of drinking. Because of this, the World Health Organization states that no amount of alcohol use can be considered safe or beneficial.”
Rigved Tadwalkar, MD, a consultative cardiologist and medical director of the Cardiac Rehabilitation Center at Providence Saint John’s Health Center in California, told Healthline the study “provides intriguing insights into the potential cardiovascular benefits of light-to-moderate wine consumption, particularly for individuals at high risk of cardiovascular disease who are adhering to a Mediterranean diet.”
“However, it is important to note that while the study demonstrates a correlation between moderate wine consumption and reduced cardiovascular events, it does not establish causation,” Tadwalkar said.
“The study, while robust, remains observational, which means confounding factors cannot be entirely ruled out. Also, the study population consisted of older adults at high risk of cardiovascular disease in a Mediterranean country, which limits the generalizability of the findings to other populations or age groups,” he noted.
Jayne Morgan, MD, a cardiologist and vice president of medical affairs at Hello Heart, says one of the issues is the chemical resveratrol, which is found in the skin of grapes and other foods.
The compound has been credited in the past with lowering heart disease risk as well as helping prevent type 2 diabetes and improving memory.
“Part of the conflict lies in resveratrol, which is a compound in many red wines that is purported to have cardiovascular benefits,” Morgan told Healthline.
“However, the American Heart Association aptly points out that the risks of alcohol intake outweigh any potential benefits for most individuals. Resveratrol is not as protective as previously touted and not worth the intake of wine or alcohol in order to try to achieve the benefits,” she added.
Tadwalkar also expressed caution about the purported benefits of wine.
“The debate over wine consumption and its health implications is long-standing and complex,” he said. “While prior studies have suggested that light or moderate wine intake, particularly red wine, may confer cardiovascular benefits, these findings are not universally accepted and recent research challenges this notion.”
How much alcohol should you drink?
Alcohol use, in general, has also been studied extensively for its potentially harmful effects on human health.
Perhaps this is why the World Health Organization (WHO) declared in 2023 that no amount of alcohol consumption is considered safe.
A 2023 study stated that even one drink per day can increase a person’s blood pressure. A 2024 study reported that even moderate drinking can raise a person’s risk of cancer.
Current U.S. Dietary Guidelines recommend that females limit their alcohol use to one drink or less per day while males should have two drinks or less per day.
The guidelines note that people with certain medical conditions, including pregnancy, as well as people who are taking medications should avoid alcohol altogether.
“In general, I recommend that people limit their alcohol consumption as much as possible as we have not found a clear health benefit to drinking, only harm,” said Chen.
“For those who already consume and plan to continue, moderation and context are key,” added Tadwalkar. “While mild to moderate alcohol intake could offer some health benefits, particularly in the setting of a balanced diet, the potential risks should not be underestimated.”
“For individuals who do not currently drink alcohol, there is certainly no need to start for health reasons,” he added.
Tips tower your cardiovascular disease risk
Heart disease is the leading cause of death in the United States for males, females, and people of most racial and ethnic groups.
In 2022, more than 700,000 people in the United States died from heart disease.
Experts agree that lifestyle factors are the important components to reducing cardiovascular disease risk. Among the beneficial factors are:
- a healthy diet
- regular exercise
- adequate sleep
- managing weight, cholesterol, and blood pressure
- reducing stress
- avoiding tobacco
“There are certainly safer ways to improve health other than drinking red wine, such as eating a heart healthy diet, exercising, managing blood pressure, cholesterol, diabetes, weight, and stress,” said Morgan. “Plus, if you smoke, quit, and avoid secondhand smoke. Moreover, know your family history and get genetic screening if indicated.”
“To effectively reduce the risk of cardiovascular disease, individuals should focus on a comprehensive approach that includes a healthy diet, regular physical activity, and lifestyle modifications,” added Tadwalkar.
A diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats, such as those found in olive oil and nuts, is foundational. The Mediterranean diet, a topic of this research study, has been shown to be particularly beneficial for heart health.”
Rimm said moderate alcohol consumption is only one part of the equation.
“Alcohol is only a small part of cardiovascular health,” he noted. “Diet, sleep, body weight, physical activity, blood pressure, total HDL cholesterol, and reduced stress [are important]. Wine can be part of that, but only a little and spread out over the week. This new great study from Spain has results to suggest that this is still a very good message.”
Takeaway
A new observational study suggests that low to moderate wine consumption in conjunction with a Mediterranean diet could help reduce the risk of cardiovascular disease.
However, the study can’t draw firm conclusions about causation, which may warrant further research.
There has been conflicting research on whether moderate use of alcohol can provide health benefits, with current evidence suggesting little to no health benefits at all.
Experts say lifestyle factors such as a healthy diet, regular exercise, and adequate sleep are more productive ways to achieve this goal.
Occasional Wine With Mediterranean Diet May Lower Cardiovascular Disease Risk Read More »
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Meghan Trainor Says Lifting Weights Helped Her Shed Pounds and Boost Energy Levels
- Singer Meghan Trainor says lifting weights has helped her lose weight and gain energy, saying it has “changed her life.”
- Trainor strength trains three times a week.
- Experts say lifting weights aids weight loss by raising your resting metabolic rate and improving insulin sensitivity.
- They recommend starting with bodyweight exercises and following a structured program.
Singer Meghan Trainor has opened up about how she recently made a big change to her fitness routine by lifting weights, which she says has helped improve her health and well-being in multiple ways.
Appearing on Today, the singer said she was inspired to lift weights when she realized “I can be stronger.”
In addition to aiding with weight loss and increasing her strength, Trainor also said that weightlifting has helped boost her energy levels.
“I didn’t know lifting weights would change my life so much,” she said.
Trainor noted that she now lifts weights “three times a week” and prefers it to running on a treadmill, which she disliked because “it made me swollen.”
Whether you’re planning to begin a new weight loss journey or if you’re looking for a way to shake up your current fitness routine in the new year, here’s how lifting weights can help you reach those goals.
How lifting weights can help you lose weight
“Lifting weights aids weight loss primarily by increasing muscle mass, which elevates your basal metabolic rate (BMR) — the calories your body burns at rest,” explains celebrity trainer Michael Baah.
There are several reasons this happens.
First up, muscle is metabolically active. Unlike fat tissue, muscle burns more calories even when you’re not exercising.
Baah says the weight loss effects of lifting weights are also down to Excess Post-Exercise Oxygen Consumption (EPOC).
“Strength training creates an ‘afterburn effect’ where your body continues to burn calories for hours after a workout as it repairs muscle tissue,” he explains.
Lifting weights may also improve insulin sensitivity, another important factor for weight loss and maintenance.
“Lifting weights helps regulate blood sugar, reducing fat storage and promoting fat loss,” Baah explains.
Lifting weights or cardio: which is better for weight loss?
While you might assume that cardio reigns supreme for fat loss, Baah notes that, unlike cardio, “resistance training preserves muscle while reducing fat, ensuring the ‘toned’ look many people want.”
Personal trainer Beth Davies concurs.
“Weight training helps build muscle, which increases resting metabolic rate. This leads to a higher daily calorie burn, whereas cardio often needs to be combined with other forms of exercise to help increase resting metabolic rate,” she explains.
Additionally, Davies says that over time, the body adapts to steady-state cardio, which reduces the calories burned for the same effort.
“Weightlifting involves progressive overload, where you continuously challenge your muscles by increasing resistance or training variables such as tempo, load, time under tension, speed, etc,” she explains.
The kind of weight you lose when lifting weights is also different. Davies notes that there is a difference between weight loss and fat loss.
“Resistance training helps to build or preserve lean muscle, which leads to changes in body composition, even when the scale doesn’t change,” she points out.
How lifting weights can help boost your energy
Baah says lifting weights boosts energy by improving cellular efficiency, hormonal balance, and mental health.
He pointed to a 2021 study that found resistance training stimulates the growth of mitochondria, which improves energy production.
Where hormones are concerned, Baah notes that strength training reduces cortisol (the stress hormone) and boosts endorphins.
There’s also evidence to suggest lifting weights promotes sleep.
“Studies show that resistance training improves sleep quality, which directly impacts energy levels,” Baah says.
According to research presented at the American Heart Association’s Epidemiology, Prevention, Lifestyle & Cardiometabolic Health Conference 2022, individuals who participated in resistance training three times per week and who were not getting at least seven hours of sleep per night at the study’s start experienced an average increase of 40 minutes in sleep duration per night
As for mental health, Baah notes that exercise can reduce symptoms of anxiety and depression, promoting energy and focus throughout the day.
Risks and limitations of lifting weights for weight loss
Lifting weights is an effective weight-loss tool. But as is often the case with health and wellness, it’s not a magic bullet.
Davies notes that other factors such as diet, overall calorie intake, recovery, sleep, and stress will also influence any weight changes.
She says if weight loss is the goal, then a small calorie deficit (around 500 calories) is key.
“Strength training alone won’t cause weight loss unless you are also in a calorie deficit,” she points out.
“Having adequate protein intake is important too because protein supports muscle repair and growth and aids satiety,” Davies adds.
She notes that you shouldn’t expect to lose weight right away but says it’s a better alternative than low calorie diets, which offer immediate weight loss but can be restrictive and challenging to maintain long-term.
There’s also a risk of injury.
“Lifting with improper technique can cause injuries like back strain or joint issues, while excessive weightlifting without adequate recovery can lead to fatigue, hormonal imbalances, or injuries,” Baah surmises.
How to lift weight for beginners
Lifting weights for the first time can be intimidating. So, how should you start?
Davies advises, “Start light or with bodyweight exercises that allow you to work on good form and technique.”
It’s a good idea to get the support of a professional, too.
“Work with a qualified coach who can demonstrate exercises, look at your technique, provide adequate (but not too much) load to your exercises, and help design a program for your body and ability,” Davies suggests.
You should also follow a structured program. Davies says this will help you balance exercises for specific muscle groups and avoid overtraining one particular muscle group or body part.
“Don’t push through pain or an injury,” Davies warns. “And know that some days, the weight you’ve been lifting might just feel heavier, and that’s OK.”
Remember that rest is an important part of the process.
“Schedule 1–2 rest days per week and ensure adequate sleep to support recovery and energy,” Baah advises.
Takeaway
Meghan Trainor is seeing and feeling the benefits of lifting weights.
Experts say weight training can aid weight loss by increasing muscle mass, boosting metabolic rate, and enhancing insulin sensitivity.
Whether you lift weights to lose weight, boost your energy, or improve your overall health, it’s a good idea to seek the support of a professional when starting a new fitness routine.
Meghan Trainor Says Lifting Weights Helped Her Shed Pounds and Boost Energy Levels Read More »
Getting at Least 5,000 Steps a Day Could Improve Depression, Mood
- A new study found that walking 5,000 or more steps daily was linked to fewer depression symptoms.
- More benefits for mental health were seen when people walked at least 7,500 steps a day.
- Some people may experience benefits with just 1,000 steps a day, the findings suggest.
Walking is not just a way to get from one place to another. New research suggests that walking can also improve your mood, adding to the heart-related and other benefits of this low impact form of exercise.
In the paper, published December 16 in JAMA Network Open, researchers found that adults who walked 5,000 or more steps a day had fewer depression symptoms compared to people who walked less.
The benefits increased as people walked more. Researchers found that those who clocked at least 7,500 steps a day saw a 42% decrease in depression symptoms.
The study did not look at whether the benefits of walking plateaued at some point beyond that. However, researchers found that even an increase of 1,000 steps a day resulted in a lower risk of depression.
In another analysis, researchers found that people who achieved 7,000 or more steps a day had a lower risk of developing depression compared to those who walked less.
“The implication of this [new] study is that increasing physical movement reliably decreases depression by significant measurable amounts. Walking may also lower the risk of becoming depressed,” said David Merrill, MD, PhD, a geriatric psychiatrist at Providence Saint John’s Health Center in Santa Monica, CA. Merrill wasn’t involved in the new study.
Walking helps reduce depression symptoms
For the new paper, the authors reviewed the results of 33 previous studies looking at whether walking reduced symptoms of depression in adults. Combined, over 96,000 adults were included in those studies.
The researchers also combined and analyzed the results of 29 studies in a meta-analysis. This is a statistical way of creating a study with a larger number of participants.
The studies included in the review measured daily step counts using smartphones, pedometers, or other wearable devices. Most studies recorded daily step counts over seven days, although one monitored it for a full year.
The main outcome measured in the studies was either a diagnosis of depression or self-reported symptoms of depression with no formal diagnosis. Some studies excluded people who reported having depression or who had mild to severe symptoms of depression at the initial study visit.
The new paper had certain limitations. First, it’s possible that people with fewer symptoms of depression walked more each day because they felt better.
“For many people, particularly those battling depression, the idea of engaging in structured exercise can feel overwhelming,” said Supatra Tovar, PsyD, a clinical psychologist, registered dietitian, and fitness expert. However, “walking offers a low-pressure, sustainable alternative.” Tovar wasn’t involved in the new research.
In addition, the new paper didn’t examine whether other factors, such as social connections gained through walking with others, might have decreased depression symptoms.
The location of your walk may also matter. Feeling connected to nature has been shown to improve your mood.
Set a goal of at least 5,000 daily steps
Overall, the results of the new paper fit with an earlier study, which found that older adults who walked 7,000 or more steps a day had a 29% lower risk of having symptoms of depression after two years.
It also adds to research showing that higher levels of physical activity provide protection against developing depression.
“Given [the new] study’s findings, I would encourage my clients — particularly those with mood disorders or looking to improve their mental well-being — to aim for a minimum of 5,000 steps a day as a starting point,” Tovar told Healthline.
“This amount appears to provide significant mental health benefits, with further improvements observed as individuals approach 7,500 steps or beyond,” she said.
The new paper highlights that even small increases in daily steps results in decreases in symptoms of depression.
“You don’t need to start running or even walking marathons to feel better,” Merrill told Healthline. “Even just a little (more) movement can make a big difference.”
The best part is that walking is a low-impact form of exercise that most people can do safely.
“The accessibility of walking is particularly important: it does not require specialized equipment, a gym membership, or extensive fitness knowledge, making it an inclusive intervention that anyone can adopt into their routine,” said Tovar.
“This simplicity removes barriers that often prevent people from pursuing physical activity, especially those struggling with the low motivation and fatigue often associated with depression,” she said.
Walking complements standard depression treatments
Tovar recommends that people start small with goals they can achieve right now, maybe 1,000 to 2,000 steps a day, and increase this by 500 steps at a time when you feel ready for more.
She said you can also incorporate walking into your daily life, such as taking the stairs instead of the elevator, walking after meals, or parking further away from stores.
In addition, “for individuals with more severe depression or physical limitations, I would recommend integrating safe, enjoyable environments, which can amplify the mental health benefits due to the additional calming effects of natural surroundings,” Tovar said.
While the new paper shows that walking can improve individuals’ mood, those who currently have depression may need more support.
”Combining lifestyle medicine approaches like increasing walking with behavioral health approaches like antidepressants and psychotherapy may result in the best outcomes for persons living with depression,” said Merrill.
“If you’re depressed, there are always more treatment options that can be tried and combined to improve how you’re feeling,” he said. “It’s important to not give up hope.”
Takeaway
Researchers reviewed 33 previous studies looking at whether walking reduced symptoms of depression in adults, with a total of over 96,000 adults included in those earlier studies.
Walking 5,000 or more steps a day was linked to fewer symptoms of depression compared to walking less. People who walked at least 7,500 steps a day saw even greater benefits, with a 42% decrease in depression.
Even a small increase of 1,000 steps a day resulted in a lower risk of depression. The authors of the new paper did not look at whether the benefits of walking plateau at some point.
Experts recommend that people increase their daily step counts to help improve their mood. They suggest starting small and increasing slowly. People with depression may benefit more from combining walking with standard treatments like antidepressants and psychotherapy.
Getting at Least 5,000 Steps a Day Could Improve Depression, Mood Read More »