Quitting alcohol starts improving cholesterol, especially triglycerides, relatively quickly, with some benefits seen in weeks to a few months, but the full extent and timeline vary greatly, depending on genetics, prior consumption, diet, exercise, and liver health; while short-term abstinence improves some markers, longer-term cessation offers sustained cardiovascular benefits, though some studies show potential shifts in HDL/LDL, requiring personalized monitoring.
A recent study, published in JAMA Network Open in March 2025, examined how changes in alcohol consumption affect cholesterol levels. Researchers analyzed over 57,000 adults undergoing annual health checkups and found that quitting alcohol led to increased LDL (bad cholesterol) and decreased HDL (good cholesterol).
When consumed in moderation, alcohol may have some modest heart-health benefits — namely, increased HDL (good) cholesterol. However, heavier drinking often results in high cholesterol and other cardiac disease risk factors.
Complete alcohol avoidance for a month can result in a significant reduction in triglyceride levels. For people who are sensitive, even a small amount of alcohol can trigger elevated triglycerides.
Too much cholesterol in the blood can lead to its buildup in the arteries of major organs like the heart and brain. It can take a few weeks to several months to lower cholesterol levels with appropriate treatment. Treatments to lower cholesterol include diet and lifestyle changes, exercise, and medications.
Exercise on most days of the week and increase your physical activity. Exercise can improve cholesterol. Moderate physical activity can help raise high-density lipoprotein (HDL) cholesterol, the "good" cholesterol.
3 Months to 1 Year and Beyond: The body fully adjusts to life without alcohol, sleep patterns normalize, and weight changes stabilize. Cravings become less frequent and easier to manage. Significant improvements in physical and mental health are observed, and the risk of relapse is greatly reduced after one year.
To remove cholesterol from your body, adopt a heart-healthy lifestyle by eating plenty of fruits, vegetables, whole grains, and healthy fats (like olive oil, nuts, and fish) while reducing saturated/trans fats (fatty meats, fried foods, baked goods) and sugar; get regular exercise (30 mins most days); quit smoking; maintain a healthy weight; and limit alcohol, as these changes boost good HDL cholesterol and lower bad LDL cholesterol, with medication sometimes needed for stubborn cases.
Our finding that alcohol intake significantly increased the mean fasting plasma triglyceride concentration (which at 6 hours was 53% above baseline [P=.
But antioxidants in red wine may increase levels of high-density lipoprotein (HDL) cholesterol, also called the "good" cholesterol, and protect against cholesterol buildup.
Common mistakes before cholesterol testing include consuming high-fat or sugary foods, neglecting to fast as instructed, and failing to stay hydrated. These factors can lead to inaccurate test results, impacting heart health management.
Can exercise lower cholesterol? Yes, it can. Being active helps your body move the bad cholesterol (also known as non-HDL cholesterol) to your liver where it can be removed out of your system. You do not have to join a gym or go on long runs if you do not enjoy it, just start by moving more every day.
High cholesterol often has no symptoms, but when it causes problems, warning signs include chest pain, shortness of breath, numbness or coldness in limbs, unexplained fatigue, dizziness, headaches, leg pain/cramps, yellowish skin deposits (xanthomas), a grey ring around the iris (corneal arcus), and slow-healing sores/ulcers on feet, indicating poor circulation. These signs often point to related conditions like Peripheral Artery Disease (PAD) or heart issues from plaque buildup, but the only sure way to know is a blood test.
How can I lower cholesterol with diet?
The healthiest alcoholic drinks are generally red wine, clear spirits (vodka, gin, tequila) mixed with soda water, and hard seltzers, chosen for their lower sugar/carb content and potential antioxidants (in wine). The key is moderation and avoiding sugary mixers; simple, less-processed options are best, but remember no alcohol is truly "healthy," and excessive consumption is harmful.
Eating healthy, regular exercise and drinking plenty of water will help to bring down cholesterol levels within 2-3 weeks. Here are some fun ideas to help lower the bad cholesterol and raise the good cholesterol.
Your liver does much more than you probably give it credit for. Not only does it prevent you from dying every time you have a little too much to drink at Happy Hour, but it's central to the overall structure and function of your cells, and it also plays an important role in the creation and management of cholesterol.
1. Walking raises your “good” cholesterol and lowers your “bad” cholesterol. A brisk 30-minute walk three times per week is enough to raise your “good” cholesterol (HDL) and lower your “bad” cholesterol (LDL) a few points. This amount of exercise, even without weight loss, is shown to improve your cholesterol levels.
The "3-2-1" (or often "1-2-3") drinking rule is a guideline for moderate alcohol consumption: 1 drink per hour, no more than 2 drinks per occasion, and at least 3 alcohol-free days per week, helping to pace intake and reduce risks. It aligns with official health advice, emphasizing that the body processes only about one standard drink (e.g., 12oz beer, 5oz wine) per hour, and provides a framework for mindful drinking to avoid binge patterns and health issues, though it's a simplification of broader guidelines.
A 2021 review of research notes that several studies determined that two to four weeks of abstinence from alcohol by heavy-alcohol users helped reduce inflammation and bring down elevated serum levels in the liver. In short: A few weeks off will help. But the longer you can abstain from alcohol, the better.
Several improvements occur when you stop drinking. One of the first and most noticeable changes is reduced facial bloating. The eye area becomes less swollen, the jawline becomes more defined, cheeks look less rounded, and the overall face appears slimmer. Many people notice reduced puffiness within just a few days.
Low-density lipoprotein (LDL) is the "bad cholesterol" in terms of its potential for harming the heart and brain. It is a major contributor to arterial plaque development. Levels of LDL cholesterol higher than 130 milligrams per deciliter (mg/dL) are linked to an increased risk for ischemic stroke.
In the UK, the average total cholesterol level is 5.7mmol/l. High cholesterol levels are considered: too high: between 5 and 6.4mmol/l. very high: between 6.5 and 7.8mmol/l.
Meanwhile, monounsaturated and polyunsaturated fats, fiber, and plant sterols may help lower cholesterol. To get the most accurate baseline, avoid high-fat foods for a few days before testing. Steer clear of fried dishes, full-fat dairy, fatty meat cuts, baked goods, and tropical oils.