A post-work routine can help you transition from “work” to “life,” hopefully tuning out the steady flow of emails and other notifications and into ways to re-fill your cup. But like any habit, when looking at after-work routines it’s important to choose ones that benefit you mentally and physically.
Choosing heart-healthy habits is especially important given that cardiovascular disease is the leading cause of death worldwide and in the United States.
“Good or bad, our daily habits add up over time and directly impact our heart health,” explains Dr. Rigved Tadwalkar, MD, a board-certified consultative cardiologist and medical director of the Cardiac Rehabilitation Center at Providence Saint John’s Health Center. “While a single choice might seem insignificant in the short term, repeated behaviors shape our overall cardiovascular well-being.”
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Dr. Tadwalkar likens it to laying bricks to a house—each brick may seem small, but it all adds up and protects us from life’s challenges. For instance, Dr. Tadwalkar says managing stress, exercising and consuming a nutritious diet can all lower your heart disease risk. The opposite is also true. Like a house, a flimsy foundation has a greater chance of falling.
“Understanding this connection empowers us to make intentional, healthier choices,” Dr. Tadwalkar says.
Dr. Tadwalkar and two other cardiologists are begging you to refill your cup with habits that support your heart. This advice may mean nixing a tendency that involves filling your cup with something (falsely) hailed as good for you. Cardiologists shared that this post-work habit is one to break.
Related: This Simple After-Breakfast Habit Is A Great Way To Support Your Heart
The Common Post-Work Habit To Break To Support Your Heart
Sorry, but if you’re pouring yourself a glass of post-work wine, it’s not great for your heart. And yes, this goes for red wine, too. “Drinking wine regularly can lead to several issues for your heart and overall health,” Dr. Tadwalkar says.
The shaky science pointing to the idea that a glass of red wine daily is good for the heart is simply untrue and based on incomplete research.
“The initial research suggesting a heart-protective effect of moderate red wine consumption primarily focused on the antioxidant resveratrol found in grapes,” says Dr. Sheila Sahni, MD, an interventional cardiologist at Hackensack Meridian JFK University Medical Center. “However, more recent studies have shown that the potential benefits of resveratrol may be limited or difficult to achieve through wine consumption alone.”
A 2023 review and meta-analysis linked wine consumption to poorer heart health. In a large 2024 study of more than 697,000 people, women who said they had a moderate alcohol intake were nearly 30% more likely to develop heart disease than their peers who reported low intake.
“Excessive alcohol use can lead to higher risks of stroke, heart attacks, heart failure, liver and pancreas disease, multiple cancers and poor mental health,” Dr. Karishma Patwa, MD, a cardiologist with Manhattan Cardiology in NYC and contributor to labfinder.com.
The last part about mental health may also surprise people, who may pour a glass of wine after work to decompress.
“Often, people drink after work to unwind, relieve the stress of the day, commiserate with colleagues and socialize,” Dr. Patwa says.
However, cardiologists warn you might experience the opposite effect. “Alcohol has a depressant effect on the central nervous system, initially creating a sense of relaxation,” Dr. Sahni says. “However, this is often short-lived, and alcohol can ultimately disrupt sleep and worsen anxiety, ultimately hindering stress reduction.”
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How Much Alcohol Is Safe?
The answer to this is controversial. Currently, guidance in the U.S. defines moderate alcohol consumption as one drink per day for women and two drinks per day for men. If you’re drinking wine, that’s 5 ounces. However, cardiologists say even that’s too much.
“I always felt that this was too liberal,” Dr. Tadwalkar says. “Most experts now suggest aiming for none. Even small amounts of alcohol can increase health risks over time. If you choose to drink, it’s best to do so sparingly and avoid making it a daily habit. The ‘safest’ amount is none, but occasional, mindful consumption is a more realistic goal for many people.”
Strike one.
“We no longer recommend consumption of wine or alcohol for cardiac health,” Dr. Sahni says.
Strike two.
“It’s hard to pin down an amount of wine that is safe for the heart,” Dr. Patwa says. “However, the previous notion of two drinks per day for men and one drink per day for women is too much. I would say the best practice is saving alcohol for special occasions.”
Strike three.
Related: The Common Morning Habit Cardiologists Are Begging You to Never, Ever Do
Other Ways to De-Stress After Work
A daily after-work glass of wine may be out if you want to follow the advice of cardiologists (and protect your ticker in the process). However, there are plenty of other ways to unwind after work, and many of them offer heart-healthy perks.
“Physical activity is one of the best, like a brisk walk or a yoga session, which helps release stress and boosts endorphins,” Dr. Tadwalkar says. “Another option is mindfulness practices like meditation or deep breathing, which can calm your nervous system.”
Dr. Sahni likes the 4-7-8 breathing technique.
“A person will inhale at the count of four, hold their breath for a count of seven and exhale for a count of eight,” Dr. Sahni says. “The prolonged exhalation helps lower the stress response in our brain. It is a very effective stress reduction technique that can be used throughout the day to help lower stress levels.”
Physical activity and mindfulness to relieve stress can also improve heart health. That’s why the American Heart Association recommends logging at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity physical activity each week.
Dr. Patwa says socializing—a walk with friends or a phone call—is another way to relieve stress. Engaging in hobbies can also smooth and soothe the transition from work (and help you make friends). One hobby she suggests, cooking, can also bolster heart health with the right ingredients. Dr. Tadwalkar agrees.
“Eating a diet rich in fruits, vegetables, whole grains and healthy fats, like those in nuts, seeds and fish, provides nutrients your heart needs to thrive,” Dr. Tadwalkar says. “Limiting processed foods and added sugars also reduces inflammation and the risk of heart disease.”
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Sources:
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Cardiovascular diseases. World Health Organization.
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Heart Attack and Stroke Statistics. American Heart Association.
- Dr. Rigved Tadwalkar, MD, a board-certified consultative cardiologist and medical director of the Cardiac Rehabilitation Center at Providence Saint John’s Health Center
- Dr. Sheila Sahni, MD, an interventional cardiologist at Hackensack Meridian JFK University Medical Center
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Habitual alcohol intake, with and without “binge” drinking and risk of cardiovascular disease among 697,985 men and women. JACC.
- Dr. Karishma Patwa, MD, a cardiologist with Manhattan Cardiology in NYC and contributor to labfinder.com
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Association between Wine Consumption with Cardiovascular Disease and Cardiovascular Mortality: A Systematic Review and Meta-Analysis. Nutrients.
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American Heart Association Recommendations for Physical Activity in Adults and Kids. American Heart Association.
