Festive drinks affect your cholesterol in two different ways. Creamy drinks such as eggnog and cream liqueur contain saturated fat and some dietary cholesterol. Wine, beer and spirits contain neither, but alcohol adds calories and raises triglycerides when you drink more than a little. Neither is a reason to avoid the holidays; it helps to know which is which.
The short version
Creamy drinks: a cup of eggnog has about 6.6 g of saturated fat and 150 mg of cholesterol, around half the daily target in a glass. Wine, beer, spirits: 0 g saturated fat, but 100 to 250 kcal a drink, and the NHS advice is no more than 14 units a week. If your triglycerides are high, alcohol is the first thing to cut.
Creamy drinks
| Food | Serving | Saturated fat | Cholesterol | kcal |
|---|---|---|---|---|
| Eggnog (non-alcoholic base) | 1 cup (254 g) | 6.6 g | 150 mg | 224 |
| Cream liqueur (coffee with cream) | 1.5 fl oz (47 g) | 4.5 g | 27 mg | 154 |
| Whole milk (for hot chocolate) | 1 cup (244 g) | 4.6 g | 24 mg | 149 |
| Nonfat milk | 1 cup (245 g) | 0.1 g | 5 mg | 83 |
| Whipped cream topping, pressurised | 2 tbsp (6 g) | 0.8 g | 5 mg | 15 |
The saturated fat in eggnog comes from the milk, cream and egg yolks. Adding rum or bourbon adds calories but no more saturated fat. A single shot of cream liqueur has about two-thirds of the saturated fat in a whole cup of eggnog. Hot chocolate made with whole milk and whipped cream is a similar hit.
Lighter versions: make eggnog with skimmed or oat milk and a small amount of egg, spiced with nutmeg and vanilla. Make hot chocolate with skimmed or soya milk and cocoa powder, and skip the cream.
Wine, beer, spirits and mulled wine
| Food | Serving | Saturated fat | Cholesterol | kcal |
|---|---|---|---|---|
| Red wine, medium glass | 175 ml (about 2.3 UK units) | 0 g | 0 mg | 125 |
| Beer, regular, pint | 568 ml (about 2.8 units) | 0 g | 0 mg | 244 |
| Spirits, 80 proof | 1.5 fl oz (44 ml) (about 1.75 units) | 0 g | 0 mg | 97 |
None of these contain fat or cholesterol. Mulled wine is wine plus sugar and fruit juice, so it adds sugar on top of the alcohol. Sugar and alcohol are the two things that raise triglycerides most, and the 2026 ACC/AHA guideline advises minimising alcohol if your triglycerides are raised.
As for HDL: alcohol does raise it a little in studies, but that has not been shown to protect your heart, and the NHS says the old idea that a little alcohol is good for you has been revised. More in our alcohol food check.
How to enjoy the season and keep control
- Count units, not glasses. The NHS advises no more than 14 units a week, spread over three or more days. A large (250 ml) glass of 13% wine is over 3 units.
- Alternate with water or a soft drink. It slows you down and cuts calories.
- Choose one creamy treat. Pick the eggnog or the liqueur, not both.
- Make mulled wine with less sugar. Use spices and orange peel and cut the added sugar; or try an alcohol-free spiced apple or cranberry drink.
- Test after the holidays. If you have a blood test coming up, leave it at least a couple of weeks after heavy drinking so triglycerides settle.
If your triglycerides are high, see what to eat and what to cut.
This is general information, not medical advice. If you take cholesterol medication or have a heart condition, check changes to your diet with your doctor, dietitian or pharmacist.
Sources
- NHS: Calculating alcohol units (14 units a week or less).
- Blumenthal RS, Morris PB, et al. 2026 ACC/AHA Guideline on the Management of Dyslipidemia. J Am Coll Cardiol. 2026;87(19). Section on triglycerides and alcohol.
- Brien SE, et al. Effect of alcohol consumption on biological markers associated with risk of coronary heart disease: systematic review and meta-analysis of interventional studies. BMJ. 2011;342:d636.
- USDA FoodData Central (SR Legacy), values per serving calculated from the per-100 g record: FDC 171258, 175098, 171265, 171269, 170860, 173190, 168746, 174815. fdc.nal.usda.gov
Frequently asked questions
Is eggnog bad for cholesterol?
Eggnog has about 6.6 g of saturated fat and about 150 mg of cholesterol per cup, which is roughly half the daily saturated fat target. It is fine as an occasional treat; making it with skimmed milk or a plant milk cuts the saturated fat a lot.
Does mulled wine raise cholesterol?
Wine has no fat or cholesterol, so it does not raise LDL directly. Mulled wine adds sugar, and both alcohol and sugar can raise triglycerides, especially in larger amounts.
Is Baileys bad for cholesterol?
Cream liqueurs such as Baileys contain cream, so a standard 1.5 fl oz (about 44 ml) shot has about 4.5 g of saturated fat and 27 mg of cholesterol, plus the alcohol. It is a treat rather than something to have daily.
How much alcohol is OK with high cholesterol?
The NHS advises no more than 14 units a week for everyone. If your triglycerides are raised, the 2026 ACC/AHA guideline advises keeping alcohol to a minimum, as it raises triglycerides.
Is hot chocolate OK with high cholesterol?
Yes, if you make it with skimmed milk or a plant milk and cocoa powder. Made with whole milk, cream and marshmallows it adds a few grams of saturated fat per mug.
See what your drinks add up to
Search for your drink in Heart Tracker, or scan the bottle, to log calories and saturated fat. You can also chart your triglycerides over time.
- Barcode scanner
- LDL & HDL trends
- Voice meal logging
