Food

Here’s What Happens to Your Heart Health When You Cut Back on Alcohol

Learn how alcohol impacts heart health and what happens to your ticker when you cut down on your consumption.

alt
Photo: Getty Images/Liliya Krueger
Published Jan 14, 2024

Written by 

Christina Manian, RD

Excessive alcohol consumption can negatively impact our health in several ways, including our cardiovascular system. This has brought about a new wave of folks thinking about cutting back on their drinking as they consider how alcohol impacts heart health and their body in general. Think: Damp January.

Experts in This Article

Amy Davis

Amy Davis, RD, LDN, is a registered dietitian at FRESH Communications.

Unsurprisingly, reducing the amount of alcohol we consume can result in serious health benefits, especially when it comes to heart health. Let’s dive into what happens to our tickers when we go a little lighter on the booze, plus ways to put that intention into action.

How alcohol impacts heart health

“Consuming too much alcohol can negatively impact mental and physical health both on a short-term and long-term basis, including disrupted sleep, brain fog, poor mood, gastrointestinal issues, impaired cognitive function, liver disease, and more,” explains Amy Davis, RDN at FRESH Communications. Long-term excessive alcohol consumption can also contribute to diseases of the pancreas and even cancer.

And then, of course, alcohol can significantly impact heart health. “Drinking alcohol can temporarily increase your heart rate, which can lead to tachycardia, or an abnormally fast heart rate, putting you at risk for major cardiac events such as heart failure or stroke,” says Davis. And while certain alcohol choices, like red wine, contain the heart-healthy plant compound resveratrol, the alcohol it contains often outweighs these benefits.

“Alcohol is also commonly associated with high blood pressure since alcohol triggers the body to release a hormone called renin, which causes blood vessels to constrict,” Davis explains. And, a 2022 study published in the Journal of the American Medical Association found that alcohol consumption increased the risk of cardiovascular disease1.

All of these effects have so much evidence behind them that in January 2023 the World Health Organization (WHO) deemed no amount of alcohol to be safe for our overall health. Should cutting out drinking completely for the rest of your days seem unrealistic and not much fun, know that other studies have shown that moderate drinking likely has minimal impacts2 when it comes to negative cardiac health events, and Davis says research suggests moderate drinking does not significantly impact health, and in certain cases may even have a health benefit.

What is moderate drinking?

“While the optimal amount of alcohol to drink for heart health is none, moderate drinking of up to one drink per day for women and two drinks per day for men should not negatively impact heart health,” says Davis. However, some health-care professionals recommend an even more moderate approach of just a few (three or four maximum) drinks per week.

What’s more, moderating your booze intake can result in some serious heart health benefits. “When cutting back on alcohol, one would likely experience lowered blood pressure, a regular heartbeat, lowered stress, less anxiety, better sleep, lowered inflammation, and an overall lowered risk of heart disease,” Davis says.

Drinking in a health-supportive way

Thankfully, there are so many easy (and delicious) ways to go about moderating your alcohol consumption, both through smarter alcohol choices and creative swaps.

advertisement

Choose nutrient-added drinks

If you’re going to enjoy a happy hour drink with friends, you can help mitigate some of its health impacts by opting for a nutrient-added choice. “Red wine contains antioxidants, like resveratrol, that have been linked to lower levels of HDL cholesterol, making it the optimal alcohol choice for heart health,” says Davis.

Healthier mixers also come into play here. Instead of sodas or sweetened juices, opt for freshly squeezed, no added sugar juices, vegetable juices (Bloody Mary, anyone?), or sugar-free sparkling waters. Also, many mixologists are now experimenting with trendy health food ingredients like spirulina and activated charcoal, both of which help to reduce inflammation and are great choices as well. If you’re whipping up a drink at home and would like to add some sweetener, try more nutrient-dense options like agave or honey over refined sugar.

Be wary of added sugar

Building off that last tip, choosing boozy drinks laden with added sugar only adds insult to injury when it comes to heart health. This is because added, refined sugar is a major pro-inflammatory agent in the body and has been linked to negative heart health outcomes3. While sweet mixers are the biggest culprits of added sugars in alcoholic drinks, beware of other sneaky sources like simple syrups.

Dilute, dilute, dilute

If you’re hoping to have more than one drink in a sitting, dilution is a great way to get more bang for your buck without the added toll on your heart health. This can look like watering down hard liquor, premixed cocktails, or wine (think spritzers). You can do this with regular old filtered water, seltzer water, or even no-sugar-added flavored sparkling waters.

advertisement

Explore smart swaps

“For those thinking about cutting back on alcohol, it’s easier to replace alcohol with something else rather than not drinking anything,” says Davis. This can look like “drinking sparkling flavored water from a wine glass,” she suggests, or opting for a delicious mocktail. In a world where more and more people are cutting back on their alcohol consumption for one reason or another, an entire market of zero-proof alcohol has come to fruition. “Trying an alternative, such as Surely Wines or Ritual Zero Proof Spirits, is a great tactic to cut back without feeling deprived,” Davis says. But you don’t even need to search for fancy alcohol-free spirits, delicious mocktails can be made easily at home with 100-percent fruit juice, fresh muddled fruit, and sparkling water.

Center your gatherings around other activities

Shifting the focus of your social gatherings away from alcohol and toward another activity is another way to potentially cut back on your alcohol consumption. This could look like hosting a game night, cooking a meal together, heading to the movie theater, watching your favorite sports game, or enjoying nature. There are so many ways to connect with your loved ones that require no alcohol whatsoever.

So while we know that cutting back on our alcohol intake can result in major overall and heart health gains, that doesn’t mean that this popular social lubricant is off the table altogether. Rather, through intentional choices and innovative swaps, you can both enjoy alcohol and maintain optimal heart health.

  1. Biddinger, K. J., Emdin, C. A., Haas, M. E., et al. “Association of Habitual Alcohol Intake With Risk of Cardiovascular Disease.” JAMA Network Open, vol. 5, no. 3, 2022, e223849. doi:10.1001/jamanetworkopen.2022.3849.

    ↩︎
  2. Krittanawong, Chayakrit et al. “Alcohol Consumption and Cardiovascular Health.” The American journal of medicine vol. 135,10 (2022): 1213-1230.e3. doi:10.1016/j.amjmed.2022.04.021
    ↩︎
  3. DiNicolantonio, James J et al. “The Evidence for Saturated Fat and for Sugar Related to Coronary Heart Disease.” Progress in cardiovascular diseases vol. 58,5 (2016): 464-72. doi:10.1016/j.pcad.2015.11.006
    ↩︎

Sign Up for Our Daily Newsletter

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

FoodNutrition

Looking for a Nutritionist? This Online Service Makes It Easier Than Ever to Work With an RD

Fay Nutrition is on a mission to make nutritionists more accessible to Americans. We tried out the service—here is our honest review.

alt
Published Jan 29, 2025

Written by 

Christina Manian, RD

Our editors independently select these products. Making a purchase through our links may earn Well+Good a commission

As a registered dietitian (RD) with more than a decade of experience, I’ve worked in a range of healthcare settings over the years— from inpatient hospitals and outpatient clinics to private practices—and the one issue that continues to plague all of these establishments is lack of insurance coverage for nutrition consultation.

Experts in This Article

Jason Rasmussen

Jason Rasmussen, Co-founder and CEO of Fay Nutrition

advertisement

While patients in a hospital can typically seek the counsel of an RD as part of their stay, many won’t be able to continue that care once they go home as insurance coverage in outpatient and private practice settings is hard to come by. If clients do have coverage, it’s often for a very limited amount of sessions (around two per year maximum) Given that proper nutrition is one of the primary ways to prevent several types of chronic diseases, working with a nutritionist on healthy eating habits is something that almost all adults could benefit from.

Thankfully, one company has made it their mission to address these long-standing issues for patients and nutrition professionals alike…and that company is Fay Nutrition. As an RD, I tested this online service to get firsthand insight into how it works, what it offers, and if it’s worth trying.

alt

What is Fay Nutrition?

Fay Nutrition is an online platform that connects board-certified registered dietitians/nutritionists (RDs and RDNs) to individuals through insurance-covered virtual or in-person appointments. It’s also the nation’s biggest and fastest-growing network of dietitians.

Fay was started by Jason Rasmussen, co-founder and CEO of Fay Nutrition. “Both my mom and sister are registered dietitians, and before starting at Harvard Business School, I was helping them with their private practice,” he said. “What I learned was that many dietitians struggled to accept insurance and open a private practice, yet so many people needed the help of an affordable, personal dietitian.”

Rasmussen soon made it his mission to empower RDs and make medical nutrition therapy more affordable and accessible to Americans. “In America, over half of adults1 have one or more preventable conditions linked to eating patterns, but access to nutrition care has been gate-kept by prohibitively high costs and obstacles for dietitians to accept insurance,” he explained. The company aims to help millions of Americans live longer, healthier, and happier lives through the power of nutrition.

My Experience Using Fay Nutrition

A platform linking you to RDs that take your insurance certainly sounds alluring, but what is it actually like to use? Here’s how my test run went.

Given that I was trying the platform on a demo, I was given a special link with an accompanying payment method to use upon signing up. For at-home users, you’d sign up as you would for any other service, inputting your basic personal and payment information (for co-pays if you have any). You then enter your health insurance information. If you don’t have health insurance, your journey on the platform will end here as it hinges upon this prerequisite.

advertisement

From there, it offered me a list of RDs to choose from based on my location, insurance company, and primary nutrition concern. With each listed RD, you can read a little bit about their philosophy and what areas of nutrition they specialize in.

The first RD I chose wasn’t actually available to see new clients—which was a little confusing, to be honest—but the next one I picked was. However, even though available for both virtual and in-person appointments, this next RD was located in Connecticut—a very long drive from my home in Colorado for an in-person session. If I hadn’t been looking for a virtual appointment, this would have required additional time and searching to find a Colorado-based RD.

Thankfully, virtual worked for me, so I went with the Connecticut-based RD and was able to get an appointment within a week of booking, which is impressive given that many outpatient and private practice RDs are booked out for weeks (if not longer). Booking was simple and I received plenty of helpful email communication after the fact, sharing everything I needed to know before the appointment, as well as frequent appointment reminders. Logging into my appointment was just as simple—I clicked the Zoom link in the email and entered right into the meeting.

My RD was very competent with an impressive 25 years of experience working in a range of settings with a variety of patients. She did all the right things when it came to an initial consultation: inquiring about my medical history, family history, basic biometrics, typical eating patterns, activity level, and more. She then offered very sound nutrition advice (I opted to receive general nutrition information) that was catered to me, recommending balanced eating practices that included all the major food groups (in line with my dietary preferences) to provide the correct amount of macro- and micronutrients.

We also had a candid conversation about who I was and what I was up to. This RD had nothing but positive things to say about working with Fay as a long-time professional in the field. She explained how Fay took care of all the behind-the-scenes insurance work, freeing up RDs to see more clients and often landing patients several covered appointments. This has allowed her to have long-standing relationships with Fay clients, making an even bigger impact on their health through nutrition therapy.

She shared several Fay client success stories with me and assured me that she was being compensated competitively by the company—all things I love to hear as an RD who supports other RDs.

Final Thoughts

alt

Pros and Cons of Fay Nutrition

Pros:

  • Easy-to-use
  • Accessible, no matter your location
  • Works seamlessly with your insurance provider

Cons:

  • Fewer options for in-person appointments
  • Only accessible for those with insurance
Find a Nutritionist
advertisement

Overall, I think Fay Nutrition is providing a great service for both RDs and patients. Throughout my career, I’ve seen time and time again how problematic a lack of insurance coverage for nutrition services can be for those who need it.

Fay addresses this by doing the grunt work for users and dietitians—a middleman that serves both sides. This enables more Americans (with health insurance) to receive nutrition care, while also empowering RDs to build up their businesses. The company also has an extensive vetting process for new hires (according to the RD I spoke to), ensuring that only experienced and well-qualified providers are featured on the platform.

So if you’re seeking nutrition consultation and have health insurance, it’s more than worth logging onto Fay to see what your options are. It’s far quicker and less frustrating than calling your insurance company for coverage confirmation and then doing additional leg work to find covered RDs in your area.

  1. Buttorff C, Ruder T, Bauman M. Multiple Chronic Conditions in the United States. Rand Corp.; 2017.

    ↩︎

Sign Up for Our Daily Newsletter

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

Food

The 6 Best Dairy-Free Creamers That Are a Delicious Upgrade to Your Coffee Routine

Move over cow's milk—here are six of the best dairy-free creamers for all types of coffee lovers, recommended by dietitians.

alt
Photo: W+G Creative
Updated Jan 29, 2025

Written by 

Alexis Berger

Our editors independently select these products. Making a purchase through our links may earn Well+Good a commission

There are tons of alt-milks available, including well-known heavy hitters like almond and oat, as well as some dark horses, like rice, coconut, chia, potato, pistachio, and more. This variety of alt-milk extends to coffee creamers, too. Whether you’re into non-dairy creamers due to a lactose intolerance or sensitivity, have a goal of reducing the environmental impact of your grocery choices, or simply like the taste, there’s an abundance of choices. The less-great news? If you don’t know exactly what you’re looking for, having a ton of options can make even the smallest decision feel overwhelming. (Cue you just trying to pick the best dairy-free creamers at the store, and not having the slightest clue of which to put in your cart.)

Experts in This Article

Alyssa Northrop

Alyssa Northrop, RD, is a massage therapist and registered dietitian based in Minneapolis.

Caroline Thomason

registered dietitian and certified diabetes educator

advertisement

But back to the good news: Registered dietitians are here to break down everything you need to know about dairy-creamer alternatives—including the benefits of giving one a shot and ingredients to look for (and avoid). Plus, their recs for the best options for every creamer need.

The best dairy-free creamers, at a glance:

Best oat:Oatly Oatmilk Creamer, $6Best almond: Silk Vanilla Almond Creamer, $5Best coconut: Laird Superfood Turmeric Superfood Creamer, $14Best flavored:Elmhurst Dairy-Free Creamer, $6Best unsweetened:Nutpods Original Coffee Creamer, $5Best functional:Rising Tide Focus Creamer, $22 

Benefits of non-dairy creamers

Having a lactose intolerance isn’t a required prerequisite for buying a non-dairy creamer. “Dairy-free creamers are a great option for a variety of reasons—perfect for people who follow plant-based diets, have dairy or lactose sensitivities, or simply want to explore new flavors and textures in their coffee or tea,” says Caroline Thomason, RD, CDCES, a licensed dietitian nutritionist based in Washington D.C. “Many dairy-free creamers also align with environmental or ethical preferences and are fortified with similar nutrients.”

Many are also lower in their saturated fat content, a type of fat that, when over-consumed, can be associated with elevated cholesterol and health outcomes like high blood pressure and heart disease. The Dietary Guidelines for Americans recommends that saturated fat account for no more than 10 percent of an adult’s daily intake. “A 2 tablespoon serving of half and half contains double the amount of saturated fat as many dairy-free creamers,” says Alyssa Northrop, RD. (She caveats, though, that despite being dairy-free, coconut-based creamers typically contain about the same amount of saturated fat as a dairy option.)

What to look for in a dairy-free creamer

There are some key green lights to look for on a non-dairy creamer’s label to indicate it’s worthy of adding to your mug. “Opt for creamers with whole food ingredients like nuts, oats, or coconuts as the base,” says Thomason. To pack an extra nutritional punch, look for products that contain fortified nutrients, like calcium, vitamin D, and B12, she adds.

What to avoid in dairy-free creamers

Not all dairy-free creamers are created equally. After all, just because a product is plant-based doesn’t automatically make it better for you, and according to Northrop and Thomason, with regard to dairy-free creamers, added sugars and artificial sweeteners are top ingredients to keep an eye on. “One downside to dairy-free creamers is that [many] contain added sugars or artificial sweeteners and flavorings,” says Northrop. “I recommend avoiding dairy-free creamers with artificial sweeteners or excess added sugars—aim for no more than 4 grams of added sugars per tablespoon serving, but less is better.

advertisement

But that doesn’t mean you’re out of luck if you take your morning beverage on the sweeter side. In this case, Thomason suggests opting for creamers sweetened with plant ingredients, like monk fruit—and we have some suggestions below. Get ready to drink up.

Shop the best dairy-free creamers

alt

Best oat: Oatly Oat Milk Creamer — $6.00

Oatly’s Original Oatmilk is what made the brand a household name, but within its now-extensive product line (which includes goodies like oat-based ice cream and cream cheese) is its Oatmilk Creamer. It’s available in three flavors—vanilla, sweet & creamy, and caramel—and is free of saturated fat. “Oatly creamers are creamy, versatile, and made from oats, offering a subtle sweetness and rich, frothy texture,” says Thomason. “They’re perfect for coffee, lattes, or even tea, and the brand’s commitment to sustainability is a bonus for eco-conscious folks.”

Pros: 

  • Available in three flavors
  • Tastes smooth and not overly sweet
  • Free of saturated fat

Cons: 

  • Includes added sugar, but a moderate 4 grams per serving
  • No unflavored or unsweetened version available
Shop Now
advertisement
alt

Best almond: Silk Vanilla Almond Creamer — $5.00

Northrop recommends Silk’s Vanilla Almond Creamer to folks who like a sweeter cup of coffee. “It’s free of artificial flavors and sweeteners, contains 4 grams of added sugars, and lends a yummy vanilla flavor with a creamy consistency,” she says. Reviewers agree that the texture is smooth.

Pros: 

  • More affordable than other options
  • No saturated fat per serving

Cons: 

  • No sugar-free (or naturally sweetened) option
  • No added vitamins or nutrients
Shop Now
advertisement
alt

Best coconut: Laird Superfood Turmeric Superfood Creamer — $14.00

Powdered creamer offers several built-in benefits: You can easily bring it with you to mix your ideal beverage on the go and it has a longer shelf life than most refrigerated liquids. And this option from Laird Superfood features just two ingredients: coconut milk powder and turmeric spice. It’s snagged more than 13,500 five-star reviews on Amazon with folks saying they particularly love that it has minimalist ingredients and a great, creamy taste. 

It also features naturally occurring MCT, an energy source that’s particularly popular for folks who follow a ketogenic nutrition plan (but you don’t need to be keto to enjoy it in moderation). Just be mindful that the ingredient also means the powder includes saturated fat, which should be consumed in general in moderation. 

Pros: 

  • Versatile powder formula
  • Zero added sugar
  • Only ingredient is coconut milk powder

Cons:

  • Includes 9 grams of saturated fat per serving of 2 Tbsp
  • Features low amounts of potassium and iron
Shop Now
advertisement
alt

Best flavored: Elmhurst Oat Creamer — $6.00

Gluten-free, dairy-free, non-GMO, and made without added gums or oils, you may be left wondering what Elmhurst’s oat-based Dairy Free Creamer does contain. According to reviewers, the versatile option—it’s available unsweetened or in French vanilla, caramel macchiato, pistachio, and chai spice—has everything you need for a delicious cup of dairy-free coffee: It blends well, tastes creamy and sweet enough (with regard to the flavored options) without being overpowering. 

“Made with minimal ingredients, Elmhurst’s creamers are simple, creamy, and free from unnecessary additives,” says Thomason. It’s also available in four flavors, in addition to an unsweetened option, allowing you optimum variety. “The pistachio-based creamer is especially smooth and blends beautifully in coffee—it’s my personal favorite.”

Pros: 

  • No saturated fat
  • Five flavor options (including unsweetened)
  • Sweetened options include just one gram of added sugar per serving
  • Blends well into coffee

Cons: 

  • Must purchase in packs of two or six at most online retailers
  • Some report that the carton leaks
Shop Now
advertisement
alt

Best unsweetened: Nutpods Original Coffee Creamer — $5.00

With more than 3,500 five-star reviews on Amazon, nutpods’ original unsweetened almond-coconut creamer is a great pick for folks looking for a plant-based, dairy-free creamer that’s free of sugar, saturated fat, and an ingredients list longer than a CVS receipt. Reviewers say they love the taste and texture, say it froths nicely, and for anyone who isn’t sold on an unsweetened creamer, nutpods has you covered with 16 flavor options.

Pros: 

  • Available in 16 flavors and variety packs
  • No saturated fat per serving
  • Zero sugar in the unsweetened edition

Cons: 

  • Doesn’t include added nutrients or vitamins
  • Some say it doesn’t blend well into coffee
Shop Now
advertisement
alt

Best functional: Rising Tide Focus Creamer — $22.00

Want to add a functional boost to your morning cup of joe? Rising Tide’s Focus Creamer is a vegan, dairy-free coffee enhancer formulated to boost cognitive function, memory, and concentration. The creamer’s key ingredients include organic coconut milk powder, organic coconut sugar, and organic Lion’s Mane mushroom extract, an adaptogen sometimes linked to supporting mental clarity and focus. Stir it in your coffee and enjoy.

Pros: 

  • Blended with adaptogens for mental clarity
  • Blended with acacia fiber to support digestion
  • Versatile powder formula

Cons: 

  • Expensive
Shop Now

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

Lifestyle

How We Picked Our Winners for the 2025 Health Tech Awards

We laid out exactly how we chose products to test and the criteria we used to thoroughly vet each item during this process.

by Amy Marturana Winderl
on Feb 4
alt
byQVC

The Viral MacKenzie-Childs Teapot is Now Available in Pantone’s Color of The Year

Inspired by Pantone’s 2025 color of the year, MacKenzie-Childs’ Mocha Check is the new pattern shoppers are scrambling to buy. There’s the iconic teapot, obviously, but there’s so much more. From salt and pepper shakers to the cutest clock, we’ve rounded up our favorite items from the MacKenzie-Childs Mocha Check collection.

by Angela Elias
on Feb 3
alt
Astrology

Your Daily Horoscope for February 5, 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 3
alt
Lifestyle

Your Daily Horoscope for February 4, 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 3
alt
Lifestyle

Your Daily Horoscope for February 3, 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 2
alt