Is Wine Good for HDL Cholesterol? Separating Fact from Fiction

January 3, 2026 •

4 min read

A long-held belief suggests that a glass of wine a day is good for heart health, with many citing its potential to boost high-density lipoprotein (HDL) cholesterol. However, a closer look at the science reveals a more complex picture, suggesting the risks of alcohol may outweigh any minor benefit.

Quick Summary

Moderate alcohol intake can slightly raise HDL cholesterol levels, but this minor benefit is often overshadowed by significant health risks. Safer methods like exercise, diet modifications, and weight management are more effective and healthier alternatives for improving heart health and cholesterol profile.

Key Points

Alcohol, not just wine, can increase HDL cholesterol: The ethanol in any alcoholic beverage is the primary factor, not unique compounds like resveratrol in red wine.
Risks of drinking outweigh benefits: Health experts and organizations like the CDC and World Heart Federation advise that the health risks of alcohol consumption, even in moderation, outweigh any potential minor benefits.
Polyphenols offer limited benefit: While red wine contains antioxidants like resveratrol, the amount is too low to have a significant effect, and these compounds can be obtained from healthier sources like grapes and berries.
Exercise and diet are more effective: Safer and more reliable ways to raise HDL include exercising regularly, maintaining a healthy weight, and eating a diet rich in healthy fats and fiber.
Consult a healthcare professional: If you are concerned about your cholesterol, speak with a doctor about proven strategies rather than relying on alcohol for health benefits.

The Truth Behind the Myth: Alcohol and HDL Cholesterol

For years, studies have observed a correlation between moderate alcohol consumption and slightly higher levels of HDL, or “good,” cholesterol. This led to the popular myth that drinking wine is a heart-healthy habit. However, it's crucial to understand the nuances of this effect. The increase in HDL is primarily attributed to the ethanol (alcohol) itself, not necessarily specific compounds found only in wine. Research indicates that moderate intake of any type of alcohol—whether wine, beer, or spirits—can have a similar modest effect on raising HDL.

Furthermore, the science has evolved. Recent findings have cast doubt on the protective effects once associated with even moderate drinking. The World Heart Federation has stated that no amount of alcohol is safe for your health, pointing out that initial studies failed to account for confounding factors, such as the fact that moderate drinkers often have healthier diets and more active lifestyles than heavy drinkers or abstainers.

The Role of Polyphenols and Resveratrol

Red wine contains beneficial compounds called polyphenols, such as resveratrol, which come from the skins of grapes. These antioxidants have been researched for their potential to prevent blood vessel damage and reduce LDL (“bad”) cholesterol. However, the evidence is mixed and largely inconclusive in humans. The amount of resveratrol in a typical glass of red wine is minuscule. To achieve the doses shown to have effects in animal studies, a person would need to consume an unhealthy and unrealistic volume of wine. Experts emphasize that you can get these same antioxidants from non-alcoholic sources like grapes, blueberries, and peanuts without the associated health risks of alcohol.

Significant Risks Outweigh Minor Benefits

The potential for a small increase in HDL is consistently overshadowed by the well-documented health risks of consuming alcohol. Even moderate drinking poses risks, and heavy drinking is especially harmful.

Some of the significant risks associated with alcohol consumption include:

Increased Risk of Cancer: Alcohol is linked to several types of cancer, including breast, colon, and liver cancer. Even low levels of intake can raise cancer risk.
Liver Disease: Chronic alcohol consumption can lead to liver inflammation, fatty liver disease, and cirrhosis.
Cardiovascular Problems: Heavy drinking can lead to high blood pressure, irregular heartbeat (arrhythmia), and weakened heart muscle (cardiomyopathy). Drinking too much can also significantly increase triglycerides, another type of fat in the blood that poses a heart disease risk.
Weight Gain: Alcoholic beverages are often high in calories and can contribute to unwanted weight gain, which negatively impacts cholesterol levels.
Other Risks: Alcohol use can weaken the immune system, interfere with medications, and contribute to mental health issues like anxiety and depression.

Safer and More Effective Ways to Boost HDL

Instead of relying on wine, consider healthier, proven lifestyle changes to improve your HDL cholesterol and overall heart health:

Exercise Regularly: Consistent physical activity, including aerobic exercise and strength training, is one of the most effective ways to raise HDL cholesterol levels.
Maintain a Healthy Weight: Losing excess weight, particularly around the waist, has been shown to increase HDL.
Choose Healthy Fats: Incorporate heart-healthy unsaturated fats found in olive oil, avocados, and nuts into your diet.
Eat Fatty Fish: Consuming oily fish like salmon and mackerel, rich in omega-3 fatty acids, can help raise HDL and lower triglycerides.
Increase Fiber Intake: Soluble fiber, found in oats, barley, and beans, can lower LDL while supporting healthy HDL levels.
Quit Smoking: Smoking dramatically lowers HDL cholesterol, and quitting can help restore those levels.
Eat Antioxidant-Rich Foods: Get polyphenols from sources like red grapes, berries, and dark leafy greens instead of alcohol.

A Comparison of HDL-Boosting Methods


Feature	Moderate Wine Consumption	Healthier Lifestyle Choices (Exercise, Diet)
Primary Mechanism	Ethanol may cause a modest increase in HDL via complex metabolic pathways.	Proven physical and dietary impacts on cholesterol metabolism and transport.
Effectiveness	Minor, potentially short-term effect on HDL. Overall impact is debated.	Highly effective and sustainable for long-term HDL improvement.
Additional Benefits	Polyphenols (e.g., resveratrol) offer antioxidants, but human benefit is uncertain.	Numerous benefits, including better weight management, lower LDL, reduced inflammation, and improved overall health.
Associated Risks	Significant risks, including cancer, liver damage, high blood pressure, and increased triglycerides.	Minimal risks when performed correctly, with overwhelmingly positive outcomes.
Expert Consensus	Advised against for health reasons. Recommended only in moderation for those who already drink.	Strongly recommended as the cornerstone of heart disease prevention.

Conclusion: Making the Best Choice for Your Heart

While the idea that wine is good for HDL cholesterol persists, the modern scientific consensus is clear: the potential benefits are minimal and outweighed by the well-documented health risks of alcohol consumption. No health organization recommends starting to drink alcohol, including wine, for heart health. Instead, focusing on a holistic, heart-healthy lifestyle is the most effective and safest approach. This includes regular exercise, maintaining a healthy weight, and eating a diet rich in fruits, vegetables, nuts, and healthy fats. These proven strategies not only raise your HDL more effectively but also offer numerous other benefits for your cardiovascular health and overall well-being. If you are concerned about your cholesterol levels, consult with your healthcare provider to discuss the best course of action for your individual health needs.

Mayo Clinic - Red wine and resveratrol: Good for your heart?

Frequently Asked Questions

Research shows that moderate consumption of alcohol, not just red wine, can lead to a small increase in HDL cholesterol levels. However, the overall impact and associated risks mean it is not recommended as a health strategy.

Some studies suggest red wine's polyphenols offer additional antioxidant benefits, but the evidence is mixed and inconclusive in humans. The HDL-raising effect is primarily due to ethanol, so other alcohol types have a similar effect on this lipid marker.

Moderate drinking is defined as up to one drink per day for women and up to two for men. While it may slightly raise HDL, the overall health risks from any alcohol consumption, including for cholesterol, may outweigh this effect.

Yes. More effective and safer methods include regular exercise, losing excess weight, quitting smoking, and eating a diet rich in healthy fats (olive oil, nuts) and fiber (oats, beans).

Yes. Heavy alcohol consumption is linked to a significant increase in triglyceride levels and can also raise LDL ('bad') cholesterol in some people, increasing heart disease risk.

The risks include potentially increased triglycerides and blood pressure, along with broader concerns like liver disease, cancer, and weight gain, all of which negatively impact cardiovascular health more significantly than a minor HDL increase.

No, health experts and organizations like the American Heart Association and Mayo Clinic strongly advise against starting to drink alcohol to improve heart health due to the significant risks involved.