I’m 70 yrs. old & work out 5 times a week (10 hours). My diet has occasional lean grass-fed beef (every 2 weeks), occasional organic butter, cheddar cheese and organic eggs (3 yolks per week), plus organic coconut oil for cooking. I’m not a wine drinker. My cholesterol is borderline high, blood pressure average 116/77. Should I start drinking red wine? -TJ
I think you’ve answered your own question here. You are not a wine drinker. So, “NO” you shouldn’t try to become one.
The benefits of the resveratrol in red wine are for heart health, true. But particularly for those with high blood pressure which you clearly don’t have. If your only concern is borderline high blood cholesterol, that responds to other nutritional therapies as described below.
1) Increase fiber intake, particularly soluble fiber. Focus on beans, fruits, vegetables, oats, and whole grain products. Aim for 25-38 grams of fiber per day. Choose foods with at least 3 grams of fiber per serving.
2) Eat more soy foods such as soybeans, edamame, tofu, soynuts and soy milk.
3) Consume less fat, particularly from animal sources (saturated fats). Adjust servings to have no more than 5 grams of fat from a condiment per meal, and limit 3 grams fat for any individual food.
4) Increase healthy plant fats (unsaturated). Use olive or canola oil for cooking. Include avocado as a topping on salads, sandwiches or ethnic foods. Eat a serving (1.5 oz) of nuts or seeds per day.
5) Get more plant stanol and sterol esters from fruits and vegetables and certain margarine-type spreads high in these.
Other nutrition interventions help reduce triglyceride levels or improve good blood cholesterol (HDL). Increasing omega-3 fatty acids by eating fish twice per week is an example. Limiting intake of simple sugars and refined flours is another.
Back to the red wine question: The American Heart Association “does not recommend drinking alcohol… as a means of lowering your risk of heart disease.” And red wine is not mentioned anywhere in the National Heart, Blood and Lung Institute’s recommended diet for lowering cholesterol. In fact, they say “If you don’t drink, don’t start.” I agree whole-heartedly.
This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your primary care physician.
– Debbie J., MS, RD
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Debbie James is a registered dietitian. Any views or opinions presented in this article are solely those of the author and do not necessarily represent the opinions or recommendations of Fitness International, LLC.