There's nothing more British than getting a round in at the pub, but punters are being urged to buy their own drinks this bank holiday. Scientists from the British Heart Foundation (BHF) have stated that the long weekend could be more heart-healthy if people resist the pressure to buy everyone a pint. They warned that the run of bank holidays in spring often leads to over-indulgence, and that drinking too much alcohol on a regular basis is linked to a higher risk of heart attacks and strokes.
The Rounds System Under Scrutiny
While the rounds system is a British tradition, the BHF said opting out could be a simple trick to keep alcohol intake in moderation. Buying your own drinks, on the other hand, avoids social pressure to drink more than you might want. The charity also suggested Brits could try 'zebra-striping' – a strategy which involves getting a non-alcoholic drink between each alcoholic one to slow you down.
Expert Advice from the BHF
'Drinking can often be involved in enjoyable activities like catching up with friends or watching sport,' said Tracy Parker, senior dietitian at BHF. 'It is a part of many people's lives and can be difficult to avoid. As well as avoiding rounds and trying zebra-striping, we would suggest that people try to have several alcohol-free days each week and try not to exceed the maximum recommended weekly limit of 14 units of alcohol.'
Calorie Comparisons and Health Risks
The BHF warned that a single unit of alcohol contains around 60 calories and a 175ml glass of wine contains roughly 159 calories. This is about the same amount as half a cheeseburger or two custard cream biscuits. A pint of average strength beer, meanwhile, works out at around 182 calories – about the same as a 35g bag of crisps. In addition, many drinks and mixers contain a lot of added sugar, which increases their calorie content. People may also find they eat more than they usually would, or choose less healthy foods, after drinking.
Practical Tips for Healthier Drinking
'Being heart-healthy doesn't have to mean going without the things you enjoy,' Ms Parker said. 'Small changes to social activities and home routines can add up to a healthier lifestyle.' The BHF recommends ordering bottles or smaller glasses instead of pints and larger drinks. It also suggests switching to soft drinks and – if it makes things easier for you socially – letting people assume they are alcoholic. Alcohol-free versions of your favourite drink can also contain fewer calories, the BHF said.
Calorie Comparisons
- Pint of lager (180 calories) = slice of chocolate cake
- Large white wine (185 calories) = 4 fish fingers
- Alcopop (237 calories) = slice of pizza
- Pina colada with rum (644 calories) = Big Mac burger
- Double vodka and tonic (143 calories) = chocolate custard donut
Spreading Alcohol Intake
If you do drink the recommended limit of 14 units per week, the charity suggests spreading this over three or more days rather than consuming them all at once. Regularly drinking too much alcohol is a known cause of high blood pressure, the BHF warned. If left untreated, over time high blood pressure can lead to a build-up of fatty material in the arteries, which increases the risk of a heart attack or stroke. For people who already have high blood pressure, cutting down on alcohol or stopping altogether can help to reduce or control it.
Binge Drinking Risks
'While there is no completely safe level for alcohol, if you do drink alcohol, and consume the maximum recommended limit of 14 units per week, it's best to spread this evenly over three days or more,' Ms Parker said. 'Binge drinking, which is more than six units of alcohol for women on one occasion, and more than eight for men, can have a serious impact on your health. In the long term, it can increase your risk of cardiovascular disease as well as alcohol-related cancer.'
Dispelling Myths About Red Wine
She warned there is a popular belief that alcohol, especially red wine, is good for the heart because it contains antioxidants. 'However no level of regular alcohol intake, of any alcohol, has been shown to improve health,' she added. 'So it's not a good idea to drink wine to protect your heart. Foods including grapes, blueberries and strawberries provide the same antioxidants without the negative effects of alcohol.' Alongside slashing your risk of cardiovascular disease, cutting down on alcohol can also reduce the risk of developing breast, colorectal, stomach, head and neck, liver and mouth cancers.
Public Awareness of Calorie Content
A previous survey, carried out by the Royal Society for Public Health (RSPH), found that three quarters of the public do not know the number of calories in a glass of wine. Meanwhile nine out of 10 had no idea what a pint of lager contained. This is despite the fact that adults who drink get approximately 10 per cent of their calories from alcohol. In a bid to highlight how many calories popular drinks contain, the RSPH released a food comparison table. It revealed that a pint of lager, which contains an average of 180 calories, is roughly equivalent to a small slice of chocolate cake. A large 250ml glass of white wine is the same as four fish fingers, while an alcopop equates to a slice of pizza. A pina colada, on the other hand, packs away the same number of calories as a Big Mac.
