Food

‘I’m a Cardiologist, and Here’s How Alcohol Impacts Your Heart Rate’

Discover what a cardiologist has to say about the often-asked question: Does alcohol increase heart rate? Spoiler: It can. Here's what to do.

alt
Photo: Stocksy/Vladimir Tsarkov
Updated Aug 18, 2023

Written by 

Elsie Yang

A top-notch smartwatch is well-suited to track a range of activity levels and vitals, displaying data on everything from your step count and sleep stats to your heart rate. For folks who frequently reference this data for a better baseline understanding of their overall bodily function and health profile, certain deviations from their normal resting heart rate undoubtedly stand out. And one of those—an elevated heart rate—is connected not only to an intense workout, but also to drinking alcohol.

Experts in This Article

Daina Trout

nutritionist and co-founder of Health-Ade

Lauren Manaker

registered dietitian and prenatal and postnatal health expert

Suzanne Steinbaum

attending cardiologist and the director of Women and Heart Disease at Lenox Hill Hospital in New York City

How does alcohol increase heart rate?

A 2020 meta-analysis conducted by four researchers using the Cochrane Hypertension Information Specialist found that the consumption of a single drink (defined as a 12-ounce beer, a five-ounce glass of wine, or an ounce-and-a-half of liquor) resulted in, on average, a five-beat-per-minute elevation in heart rate over the course of the next six hours. Consuming two or more drinks was linked to an even more pronounced heart rate increase and was sustained over a 24-hour period.

Why does my heart rate increase when I drink alcohol?

“Moderate to heavy drinking over an extended period of time may increase the risk of a dangerous type of irregular heartbeat in adults over 40 years of age,” says cardiologist Suzanne Steinbaum, MD, DO, medical expert for American Heart Association’s Go Red for Women movement. “Atrial fibrillation, or AFib, occurs when the heart’s upper chambers beat irregularly and can increase stroke risk fivefold if left untreated. The condition is estimated to affect 12.1 million people in the United States by 2030. Studies have linked higher alcohol consumption to an increased risk of AFib. Common symptoms can include heart palpitations, fatigue, or even chest pain after drinking alcohol.

Why is my heart rate weird after drinking?

A significant part of the problem, Dr. Steinbaum says, is that many people do not consume enough water when drinking alcohol. “If your heart rate increases after drinking, it is most likely due to dehydration,” she explains. “To help counteract this, make sure that you are staying properly hydrated when consuming alcohol.” If you’ve been hydrating and you’re still feeling like your heart is pounding harder than usual, or if you feel your heart racing at night or affecting your sleep after drinking, Dr. Steinbaum offers some tips on how to slow your heart rate after drinking alcohol. First and foremost, she recommends slowing your heart rate by relaxing. “You can try practicing simple relaxation techniques, like deep breathing or going outdoors for some fresh air. Also, make sure to avoid overexerting yourself while drinking,” she adds.

Does alcohol make your resting heart rate higher?

So, does alcohol increase blood pressure, too? It definitely can. Beyond your heart rate, excess consumption of alcohol can also have adverse effects on your blood pressure. “If you have been diagnosed with high blood pressure, your doctor may advise you to reduce the amount of alcohol you drink,” Dr. Steinbaum says. “Reducing the amount of alcohol you consume can also help to prevent high blood pressure. If you do drink, limit your alcohol consumption to no more than two drinks per day for men and no more than one drink per day for women.”

advertisement

How can drinking alcohol affect the gut?

Alcohol can also have negative effects on your gastrointestinal system and gut health, changing your microbiome makeup1 and inhibiting the normal production of digestive enzymes and juices. “Too much alcohol wreaks havoc on the gut,” explains Health-Ade co-founder Daina Trout, MS, who has a background in nutritional biochemistry. “It causes inflammation both inside and outside your digestive tract, increases your risk of infection and indigestion, and it even messes with your sleep.”

Not to mention, drinking alcohol can also cause diarrhea. In short, alcohol can act as a diuretic, which explains why you may need to pee frequently while tossing back some drinks. Additionally, booze contains ethanol which can increase gut movement, ultimately speeding up digestion without giving your gut a chance to absorb water, increasing the chances of experiencing diarrhea.

Does this all apply to all types of booze?

But wait. Is red wine good for your heart? While some studies have suggested that drinking red wine in limited quantities can help to increase the levels of antioxidants in your body, Dr. Steinbaum is quick to point out that the American Heart Association does not recommend drinking wine or any other form of alcohol to gain potential health benefits. Lauren Manaker, MS, RDN, LD, CLEC, CPT, a registered dietitian based in Charleston, also points out that although red wine has some compounds linked to positive health benefits, it’s still alcohol at the end of the day. “Alcohol is classified as a Group 1 carcinogen by the International Agency for Research on Cancer, which is the same classification as tobacco,” Manaker says. That said, the grouping encompasses all types of alcohol. As such, red wine is grouped together with other liquors, such as vodka. 

So, how much alcohol is too much? Of course, it’s worth noting that the deleterious effects of alcohol are not a result of the occasional beverage. Negative side effects happen generally when, Dr. Steinbaum says, folks drink “more than a few times a week and/or have more than two drinks at a time.” (That being said, even a single drink can speed up your heart rate.) Meanwhile, Manaker points out that the Academy of Nutrition and Dietetics suggests that men consume no more than two alcoholic drinks a day and women no more than one alcoholic beverage per day.

Overall, experts like Trout and Dr. Steinbaum agree that in order to achieve optimal heart health, alcohol should be consumed in moderation. “Take steps to lower cholesterol, control high blood pressure, get enough physical activity, stay away from tobacco and excessive amounts of booze, and follow a healthy diet. Making lifestyle choices that decrease these risk factors is the best way to keep your cardiovascular system in optimal shape,” says Dr. Steinbaum. From a dietitian’s perspective, Manaker encourages folks to avoid any consumption of alcohol if they are focused on supporting their health, as it isn’t conducive to promoting healthy aging.

What can you drink to help lower your heart rate?

Luckily, there are plenty of ways to lower your heart rate that can be done in both the near and long term. On the other hand, there are other (non-booze) drinks that lower heart rates that can help. “Some juices that may help lower blood pressure, including beetroot juice and pomegranate juice,” Manaker says. For context, beets are a great source of folate, a key vitamin essential for blood health recommended by cardiologists. (A 100-gram serving of beet juice contains 26 micrograms of folate. The Recommended Dietary Allowance of folate is 400 grams for most folks.) Meanwhile, pomegranate is packed with potassium (214 milligrams of potassium per 100-gram serving), an important nutrient for heart health connected to lowering the risk of heart disease and stroke and keeping sodium levels balanced.

advertisement

That said, keeping your heart rate levels normal ultimately boils down to maintaining adequate levels of hydration. “General dehydration can result in your heart rate increasing. Because of this, taking steps to maintain hydration may help. So while this may not sound too exciting, plain old water may be one of the best solutions for those who want to support a healthy heart rate.” Although adding a few hydrating foods to your daily routine can always help.

Discover what a registered dietitian thinks about the highly-popular spiked seltzers on the market:

  1. Engen, Phillip A et al. “The Gastrointestinal Microbiome: Alcohol Effects on the Composition of Intestinal Microbiota.” Alcohol research : current reviews vol. 37,2 (2015): 223-36.

    ↩︎

Sign Up for Our Daily Newsletter

Get all the latest in wellness, trends, food, fitness, beauty, and more delivered right to your inbox.

FoodCooking

11 Ingredients to Try If You’re Out of Eggs

Those little protein powerhouses don’t come cheap these days.

Eggs cracked and spilled on a counter
Photo Credit: Getty Images
Published Feb 10, 2025

Written by 

Korin Miller

Most people have a love-hate relationship with eggs right now. The breakfast staple is hard to find at many stores but, even when you manage to track a carton down, the sky-high prices are enough to make even the most devoted egg fan rethink their choices. 

advertisement

Data from the U. S. Department of Agriculture (USDA) shows a clear uptick in prices over time, with wholesale prices (what the store pays egg suppliers) in New York jumping 52 cents to $7.24 per dozen in December alone. In California, a dozen eggs will now set you back almost $9. Exact prices vary by location, but a USDA report from this week shows that egg prices are continuing to rise. With bird flu continuing to swirl in flocks, you can expect those prices to stay up for a while. 

If you like to have your eggs scrambled, boiled, or fried, you may decide to buck up and pay more for a dozen while being mindful of how often you eat them. But if you tend to use eggs in baking, it can be helpful to know there are other options that give you the same taste and texture you’re after without blowing a ton of money. With that in mind, I tapped three dietitians for their advice on the best egg substitutes, plus how to use them so you don’t end up feeling deprived. 

What is the best way to use egg substitutes?

Many substitutes aren’t designed to replace eggs that you’d eat as a main attraction on your plate. Instead, they’re best used in a baking recipe, although each has its own niche. “Eggs in recipes not only add protein and nutrients, but moisture and also act as a binder to hold other ingredients together as they cook or bake,” says Nancy Oliveira, RD, manager of nutrition and wellness services at Brigham and Women’s Hospital. “They also help to trap air which causes baked goods to rise and become fluffy.” In order to work, substitutions need to have similar properties, Oliveira says. 

“Before you replace eggs in a recipe, you need to know what they were there for,” Christy Brissette, RD, dietitian and owner of 80 Twenty Nutrition. “Was it to help it rise when baking, to bind it together, or was it adding moisture?” 

If you’re baking something that needs to rise, Brissette suggests adding ½ tsp of baking powder along with your egg-replacing ingredient, if it isn’t already in the recipe. “For baking, mashed banana, applesauce, mashed avocado, puréed pumpkin, pureed sweet potato or silken tofu help bind the ingredients together and add moisture,” she says. Just add ¼ cup to replace one large egg in a recipe. Brissette warns that some of these ingredients can alter the flavor of the final product, so choose your substitutions carefully. 

If you need something to bind your ingredients together, Brissette suggests using ground flax seeds or whole chia seeds. Mix 1 tablespoon ground flax seeds or chia seeds with 3 tablespoons of water and let sit for five minutes. “This will form a gel that you can then add to your wet ingredients,” Brissette says, noting that this hack also adds more fiber to your dish. “These options work well in recipes for quickbreads such as pancakes, muffins, and zucchini bread,” she says. The flavor of this combination is neutral, Oliveira says, and “you get a boost of omega-3 fatty acids, too.”

In recipes like burgers or meatballs, the egg acts to bind the ingredients together so they don't fall apart, Brissette says. “If I don't have eggs on hand, I'll use oats, cooked rice, or breadcrumbs with a bit of water,” she says. “You can also sub in mashed sweet potato or mashed potato or squash to help it bind and add some moisture.” 

Aquafaba—or the liquid that’s left over in a can of chickpeas—is a great option as a binder in baked goods or vegan mayonnaise, per Brissette. “You can even use it to replace egg whites in recipes like meringue and macaroons,” she says. “Just whip it up in a mixer with some cream of tartar for three to five minutes to form stiff peaks.” Aquafaba doesn’t contain a lot of nutrients but it’s easy and many people already have cans sitting around. “It’s great to repurpose the liquid that we would normally toss out,” she adds. 

Overall, using egg swaps in your recipes may take a little trial and error. But, once you find one that works for you, it could end up saving money in the long run—and adding in extra nutrition in the process.

What are the best egg substitutes?

There are a lot of creative hacks for swapping out eggs in a recipe and each has its own special use in cooking. “The best substitute depends on the specific dish being prepared,” says Stephani Johnson, DCN, RDN, professor in the Department of Clinical and Preventive Nutrition Sciences at Rutgers University. 

advertisement

These are some of the biggies to keep in mind—and in your home:

  • Mashed soft fruit, like banana, pumpkin purée, avocado, applesauce, or yogurt
  • Soft tofu
  • Ground flaxseeds or chia seeds mixed with water
  • Vinegar and baking soda
  • Aquafaba, or chickpea liquid
  • Oats and water
  • Cooked rice 
  • Bread crumbs and water
  • Mashed potato or mashed sweet potato
  • Commercial egg replacers (these are usually made from potato and tapioca starch with added leavening agents like baking soda, Johnson says)
  • Mayonnaise (it contains egg, plus provides great moisture for baked goods)

How to get 12+ grams of protein elsewhere

Two eggs deliver about 12 grams of protein. And, if you’re limiting your egg use or skipping it entirely, it’s fair to wonder how else to get in that much protein. “There are many other ways to obtain 12 grams of protein beyond eating two eggs, including plant-based and alternative protein sources,” Johnson says.

Those include:

  • 2 ounces of animal meat, ~14 grams of protein
  • ⅔ cup Greek yogurt, 12 grams of protein
  • 3 tablespoons of peanut butter, 12 grams of protein
  • ½ cup cottage cheese, 13 grams of protein
  • 1 ½ cups of milk, 12 grams of protein

Sign Up for Our Daily Newsletter

Get all the latest in wellness, trends, food, fitness, beauty, and more delivered right to your inbox.

Health

Looking for Brain and Cardio Support? This Surprising Nutrient in Cocoa Can Help, According to an RD

An RD dishes on the benefits of cocoa flavanols for your heart and brain—and shares one simple way to incorporate them into your routine.

alt
Photo: Stocksy/Jovo Jovanovic Belgrade & Well+Good Creative
Published Jan 31, 2025

In Partnership With 

CocoaVia

Written by 

Well+Good Editors

You could call your brain and heart the co-captains, board of directors, command center (you get it) of your body. And yet it’s easy to move through a day, a week, or a year without checking in on either of them.

advertisement

But let’s get real—if the command center of your body isn’t functioning optimally, nothing in your body will be functioning optimally, so proactively supporting your brain and heart is seriously important. Luckily, there’s an easy way to support both using an ingredient you’re probably familiar with: cocoa. Specifically, cocoa flavanols, which are polyphenols found in the cacao plant that are known to promote healthy blood flow.

Quick science lesson: Flavanols are a subset of flavonoids, a group of compounds found in plants (including fruits and vegetables) that help increase your body’s nitric oxide production, which in turn allows your blood vessels to widen. Widened, or dilated, blood vessels function more effectively and help your body’s systems—your heart, your brain, and everything in between—function better, too.

That’s why registered dietitian Amy Shapiro, MS, RD, says incorporating cocoa flavanols into your routine is a simple way to boost your body’s overall functioning. But before you take free rein to eat as much chocolate as you want for the sake of your health, know that it would take a lot of brownies to fully reap the brain and cardio benefits of cocoa flavanols—and Shapiro cautions the unhealthy levels of sugars and fats associated with this kind of consumption (and direct heat from baking removes health benefits of flavanols). Instead, “a flavanol supplement would provide a concentrated, sugar-free [serving] of these compounds, making it a more effective way to support brain and heart health,*” she says.

CocoaVia™ capsules and powders are made with Cocoapro™, a cocoa flavanol extract that’s 24 times more concentrated than cocoa powder. These high-quality supplements are formulated specifically to help sustain long-term brain and heart health with virtually no effort, since you can take them in capsule form or stir them into your favorite beverage.†*

Plus, you can get 20 percent off all CocoaVia Cardio and Memory products (excluding the Cardio Stick Packs) with code WG2025. What better way to start giving your co-captains some love?

The brain benefits of cocoa flavanols

Incorporating a cocoa flavanol supplement into your daily lineup can help support your cognitive health by improving blood flow and neuron functioning†, Shapiro says. “Enhanced blood flow to the brain [may] support memory, focus, and overall cognitive function. By [supporting] neurons, flavanols also help preserve and maintain brain health as we age, improving overall quality of life.”

CocoaVia Memory+ is formulated with 750 milligrams of cocoa flavanols—which studies suggest is the clinically proven serving for improving three types of memory (including word recall, spatial memory, and long-term memory) in as few as eight to 12 weeks. CocoaVia Memory & Focus combines the flavanols with lutein, a carotenoid nutrient that Shapiro says is best known for its impact on eye health, but also has major cognitive benefits.†

Bonus: Memory & Focus is formulated with 50 milligrams of naturally occurring caffeine (or about one half the amount in a cup of coffee) to give you a little energy boost alongside all that brain support.

The cardio benefits of cocoa flavanols

As for your heart? “Cocoa flavanols support cardiovascular health by improving blood vessel elasticity…and enhancing blood flow—effects that are crucial for [retaining] healthy blood pressure…and promoting overall circulation, which benefits the entire body,” Shapiro says.

And the science supports her insights. From 2015 to 2020, Brigham and Women’s Hospital conducted The Cocoa Supplement and Multivitamin Outcomes Study, or COSMOS. More than 20 thousand participants opted into the five-year study, which investigated the long-term impact of flavanols on health—and showed that participants who received 500 milligrams of cocoa flavanols daily, in accordance with the study protocol, had a 39-percent reduction in deaths from cardiovascular disease compared to those in the placebo group.

advertisement

CocoaVia’s heart health support comes in the form of capsules and powder, taken daily. If powder’s your preference, stir a scoop (or a stick pack) into hot water or coffee for an easy upgrade to your morning mug, or get fancy with a batch of chocolatey overnight oats for breakfast, protein energy balls for the mid-afternoon slump, or black bean dip for your next taco night.

There’s never a bad time to offer your body’s board of directors a little extra support—so snag these heart and brain supplements* while they’re 20 percent off, and celebrate your new routine with a steamy cup of cocoa.

Shop CocoaVia™ Supplements

*Always talk to your doctor about adding supplements to your routine.

† This statement has not been evaluated by the Food & Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Hey wellness seeker! Friendly reminder that—like all of wellness—the supplements you take are personal. Well+Good always recommends checking in with your health-care provider before adding a new supplement to your routine.

Sign Up for Our Daily Newsletter

Get all the latest in wellness, trends, food, fitness, beauty, and more delivered right to your inbox.

All Stories

Astrology

Your Daily Horoscope for February 11, 2025

What can you expect today? Discover your zodiac sign's daily horoscope from Well+Good's expert astrologer Stefanie Iris Weiss.

by Stefanie Iris Weiss
on Feb 10
alt
Astrology
Eclipses and New Moons

The Full Moon in Leo Delivers Major Drama

by Stephanie N. Campos
on Feb 10
A woman waiting for a train on a platform with oversized planets in a colorful sky in the background.
Shopping
Lifestyle

Lovense’s Valentine’s Day Sale Came Early, and So Can You With 50% Off These Mind Blowing Sex Toys

by Well+Good Editors
on Feb 10
Lovense Valentines Day sale
Food
Cooking

11 Ingredients to Try If You’re Out of Eggs

Those little protein powerhouses don’t come cheap these days.

by Korin Miller
on Feb 10
Eggs cracked and spilled on a counter
Lifestyle
Astrology
Daily Horoscopes

Your Daily Horoscope for February 10, 2025

What can you expect today? Discover your zodiac sign's daily horoscope from Well+Good's expert astrologer Stefanie Iris Weiss.

by Stefanie Iris Weiss
on Feb 9
alt