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Compounds in red wine have proven heart health benefits. But the costs of drinking too much can quickly outweigh the benefits.

They call it the 鈥淔rench Paradox鈥�: the observation that French people have low rates of coronary heart disease despite eating a diet rich in butter, cheese and all the other 鈥済ood stuff鈥� we鈥檙e told is bad for us.

So, what鈥檚 the secret? Maybe it鈥檚 the red wine, scientists hypothesized 鈥� because among the 鈥済ood stuff鈥� that many French people also enjoy is plenty of red wine.

But before you raise a glass to your own heart鈥檚 delight, consider what Danielle Trafficanda-Raynor, MS, RDN, a clinical dietitian with 喵咪社区 and , wants you to know about red wine and heart health. Because we鈥檝e learned a lot about this paradox since it first captured researchers鈥� imaginations.

What in red wine is good for your heart?

To be sure, red wine is rife with compounds that deliver scientifically substantiated heart health perks. And, as Trafficanda-Raynor explains, the source of those compounds is literally skin-deep.

鈥淭he highlight of red wine is that it鈥檚 made with the grape skins still on,鈥� she says, 鈥渨hich is different from how white wine is made. And the skins of the grapes are what contain the heart-healthy compounds.鈥�

Highest profile among them is a polyphenolic antioxidant known as resveratrol. Resveratrol has attracted for reducing LDL cholesterol and blood sugar levels, while increasing HDL cholesterol and promoting blood flow, in addition to acting as an anti-inflammatory and supporting heart health in a number of other ways.

鈥沦辞尘别 have even shown that red wine can help with gut health because its polyphenols have antioxidant and anti-inflammatory properties that can protect your gut microbiome,鈥� Trafficanda-Raynor adds.

How much red wine is good for heart health?

So, there鈥檚 definitely some truth to the notion that moderate red wine consumption pays cardiovascular benefits and more.

鈥淭he problem,鈥� she goes on, 鈥渋s that getting the amount you鈥檇 need to be beneficial requires drinking a lot 鈥� like 500 to 2,000 liters of red wine to get one gram of resveratrol. And it鈥檚 recommended that we have no more than one to two alcoholic beverages per day. That鈥檚 only four to five ounces of wine.鈥�

Drink much more than this and 鈥渢he costs outweigh the benefits pretty quickly,鈥� she says.

One such cost is weight gain. A four-ounce glass of red wine comes in at about 120 calories, Trafficanda-Raynor says 鈥� and, as she quips, 鈥淲ho鈥檚 stopping at four ounces?鈥� So if red wine consumption causes you to gain weight, that can actually , increasing risk for high cholesterol levels, high blood pressure and type 2 diabetes.

What鈥檚 more, immoderate alcohol consumption poses risks beyond the heart, such as the development of fatty liver disease and crippling addiction.

Is red wine a heart health silver bullet?

That鈥檚 why Trafficanda-Raynor doesn鈥檛 advocate taking up red wine consumption as a cardioprotective measure. But she believes there is room for it in a heart-healthy lifestyle if you follow a few guidelines:

• Think holistically: Rather than pinning your heart health hopes on red wine alone, Trafficanda-Raynor encourages taking a more holistic approach. 鈥淟ook at your entire lifestyle,鈥� she advises. 鈥淎re you eating a Mediterranean or heart-healthy diet? Are you getting your fruits and vegetables?鈥� After all, plenty of foods 鈥� from peanuts to berries 鈥� provide resveratrol. 鈥淚t goes back to 鈥榢eeping it simple,鈥欌�� she says. 鈥淓at the rainbow, eat less-processed foods, make sure you move your body. All those things will benefit you more than sitting on the couch sipping red wine and eating cheese.鈥� Darn.
• Practice moderation: Adhere to the guideline of one to two glasses (that鈥檚 five ounces per glass) of wine per day, she says. Again, 鈥淭hat鈥檚 all you need to get the benefits.鈥� And follow the French: 鈥淭hey do things more in moderation than we Americans do,鈥� Trafficanda-Raynor observes. 鈥淭heir portions are smaller. They walk more. They鈥檙e more moderate in the amount of red wine they drink.鈥�
• Consult your doctor: Protecting your heart is one of those areas where health care professionals are your best resources. So, speak up! 鈥淚f you鈥檙e a wine drinker, definitely ask your doctor what their recommendations are,鈥� Trafficanda-Raynor says. 鈥淎nd if you don鈥檛 drink red wine, just stay the course.鈥�

While red wine may be 鈥渢he 鈥榖etter鈥� choice鈥� among alcohol options, Trafficanda-Raynor says, 鈥淵ou don鈥檛 need red wine for heart health. Red wine does not equal healthy. You鈥檙e better off having grape juice 鈥� or, even better, a bowl of grapes!鈥�

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Kimberly J. Decker

Kimberly J. Decker is a freelance writer for 喵咪社区.

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