If you’ve ever thought a little alcohol might be harmless — or even heart-healthy — new research suggests otherwise. A large Japanese study published in the Journal of the American College of Cardiology has found that giving up alcohol can lead to measurable, dose-dependent reductions in blood pressure, reinforcing that “no alcohol is actually best.”

The study, led by Dr. Takahiro Suzuki of the Institute of Science Tokyo, analyzed data from nearly 59,000 adults who underwent regular health check-ups between 2012 and 2024. In total, the researchers reviewed over 359,000 medical visits to assess how starting or stopping alcohol consumption affected blood pressure over time.

The findings were clear: those who quit drinking experienced steady, dose-dependent drops in blood pressure, while those who began drinking saw the opposite effect — gradual increases.

In women, stopping alcohol consumption of 1 to 2 drinks per day led to reductions of about 0.78 mm Hg in systolic (top number) and 1.14 mm Hg in diastolic blood pressure (bottom number). Among men, the same reduction in drinking produced even greater benefits — about 1.03 mm Hg lower systolic and 1.62 mm Hg lower diastolic pressure.

Even though these changes might seem small, experts say that across large populations, such reductions can significantly lower the risk of heart disease and stroke.

“In the past, scientists thought that small amounts of alcohol might be okay, but our results suggest that no alcohol is actually best,” said Dr. Suzuki in a statement.

The study also found that starting to drink alcohol led to dose-dependent increases in blood pressure across both men and women, underscoring alcohol’s direct impact on cardiovascular health.

High blood pressure, or hypertension, remains one of the world’s leading risk factors for heart attacks and strokes. The study’s findings add to growing evidence that reducing — or completely stopping — alcohol consumption could be one of the simplest steps to better heart health.

As Dr. Suzuki’s team concludes, the message is straightforward: while moderation has long been the mantra, when it comes to alcohol and blood pressure, less truly is more — and none may be best.