Alcohol and Blood Pressure: What you need to know

A few drinks can feel like it’s helping you to unwind and relax. But what is it actually doing to your blood pressure?

High blood pressure is often called the “silent killer” because it can damage your body without causing obvious symptoms.

When blood pressure stays high over time, it puts extra strain on your heart and blood vessels. This can damage the artery walls, making it easier for cholesterol and other fatty deposits to build up and narrow the arteries. As blood flow becomes restricted, the risk of serious health problems such as heart attack, stroke, and kidney disease increases.

Blood pressure is measured in millimetres of mercury (mmHg). It’s always given as 2 numbers, which looks like 120/80 mmHg.

Systolic Blood Pressure (the top number) measures the pressure in your arteries when your heart beats and contracts to pump blood.

Diastolic Blood Pressure (the bottom number) measures the pressure in your arteries when your heart rests between beats.

Low to moderate amounts of alcohol relax and widen the blood vessels. This can briefly lower blood pressure. However, a few hours later, the body rebounds from consuming alcohol. This causes the heart rate to increase, the blood vessels to tighten, and the blood pressure to rise.¹

While it can feel relaxing in the moment to have a drink, the after effects can strain the heart and blood vessels.

Frequent drinking can have a cumulative effect and lead to consistently high blood pressure.

The World Health Organisation states that no level of alcohol consumption is completely safe for health.² Any alcohol intake increases the risk of diseases such as cancer.

If you choose to drink, current Australian guidelines recommend no more than 10 standard drinks a week, and no more than 4 standard drinks in a sitting.³

Certain populations can be at higher risk of high blood pressure from alcohol intake. These include:

• People who drink most days. High frequency of alcohol consumption results in a cumulative effect, which can result in high blood pressure.⁴
• Those with extra weight around the abdomen. When combined with alcohol, this puts extra pressure on the cardiovascular system, which can spike blood pressure.
• People with a family history of heart disease or stroke can be more susceptible to higher blood pressure.

Cutting down alcohol intake⁵ can have several beneficial effects on your body. These include:

• Weight management. Alcohol is calorie-intensive, so cutting back can help with weight loss.
• Improved mental health. Cutting back on alcohol can clear your mind and you may experience a reduction in negative emotions like anxiety.
• Improved sleep. Reducing alcohol can support deeper, more restorative sleep, with fewer night-time awakenings.

Try these simple tips to cut back on your alcohol consumption.

• Make your first drink alcohol-free. Most people drink more quickly at the beginning of a night out, so changing your first drink can make a big difference to what else you consume.
• Alternate alcoholic and non-alcoholic drinks. There are lots of great zero alcohol drinks out there, or opt for soda or sparkling water.
• Volunteer to be the designated driver. This gives a socially acceptable reason not to drink anything.
• At home, drink out of a smaller glass. This naturally makes you drink less.
• Learn what a standard drink looks like. If you drink wine, pour 100ml into a jug, then use that as a measure for standard drinks, so you don’t accidentally pour more.
• Set a ‘school night rule.’ This means choosing at least one night a week where you don’t drink.
• Share your goals with other people. Telling people that you want to drink less means others can support you.
• Replace the ritual. Many people like to drink alcohol because of the ritual surrounding it rather than the drink itself. Find a nice glass, pop some ice in, garnish it, and choose a non-alcoholic drink that you really enjoy.

Your GP should check your blood pressure regularly. You can also get free blood pressure checks at your local pharmacy.

For the general population, a blood pressure below 120/80 mmHg is the ideal target and puts you in the best position for your heart and arteries.⁶

Speak to your doctor if you’re having heart palpitations or dizziness, or have persistently high blood pressure readings.

The Heart Foundation offers information about blood pressure and how to manage it.

Health Direct provides the latest information and online resources on healthy blood pressure.