How much is too much when drinking?

Q: How much can I safely drink without worrying about damaging my health? I am 38 and drink almost every day — a beer, a glass of wine or more. — Thirsty in Seattle

A: How much you can drink without harming your health is highly individual, depending on other health conditions you may have, your age, how much exercise you get, what your diet is like and if you drink alone or with others.

In general, drinking alcohol isn’t smart if you have a family history of immune problems, like cancer, are a young adult with a still-developing brain, have liver or lung disease or gastrointestinal problems, are experiencing cognition problems, or are sedentary or obese.

And a new study found that frequent drinking is related to the onset of atrial fibrillation with symptoms like heart palpitations, shortness of breath, and chest pain and up to seven times increased risk of stroke.

According to the Cleveland Clinic, it’s smart to have three or four no-drink days every week and never drink more than one or two drinks a day.

Also smart: staying away from sugary drinks and sticking with wine instead of hard liquor.

Q: You are always saying to give up red and processed meats, but they’re everywhere and hard to dodge. Is it really that important? — Kevin G., Lincoln, Nebraska

A: On any given day, up to three-quarters of Americans eat at least one serving of red or processed meat. The Cleveland Clinic says that such eating habits are associated with high saturated fat intake and increased intake of preservatives, colorings and other added chemicals that go into processed meats. That leads to elevated levels of bad LDL cholesterol and an increased risk for breast, colorectal, uterine, lung and liver cancers, heart disease and obesity.

A study published in BMJ Global Health says that something as simple as swapping red meat for herring and sardines could save up to 750,000 lives annually by the year 2050. How? By reducing the number of deaths from diseases like coronary heart disease, stroke, diabetes and bowel cancer.

Salmon and ocean trout also do the trick. The omega-3 fatty acids that fish contain are heart-friendly, help regulate your gut biome, promote healthy cholesterol levels and contribute to the control of inflammation.