There is nothing like the joy of finding out that something sinful is actually good for you, whether it's sex, chocolate or a glass of fine zed wine—or, for that matter, beer, whisky or a satisfying aperitif. We've long heard exciting hints that red wine has unique benefits for the heart. But the same sunny reputation for heart health is now starting to shine on all liquor. 'No matter where you look, the dominant alcoholic beverage is beneficial—whether it's red wine in France and Italy, sake in Japan or beer in Germany,' says Dr. Walter Willett, chair of nutrition at the Harvard School of Public Health. This has led researchers to an inescapable conclusion. As healthful as components of red wine may be, the primary benefit must come from ethanol itself. In short, it's the alcohol, stupid. But don't go overboard. Protection comes only with light to moderate intake—two drinks a day for men or a miserly one a day for women. The major benefit of alcohol seems to come from its ability to boost levels of HDL, the good cholesterol that helps keep arteries clear of plaque. Ethanol does that by signaling the liver to make more of a substance called Apo Al, the major protein in HDL. The effects can be striking. 'Depending on the individual, you can get increases of 10 to 30 percent in HDL in a week,' says Harvard epidemiologist Eric Rimm. Alcohol also makes blood less sticky and less likely to form. clots that cause heart attacks and strokes. It also appears to have mild anti-inflammatory effects. And it enhances insulin sensitivity—which may explain why moderate alcohol consumption correlates with a lower incidence of type 2 diabetes. But alcohol is a dietary Jekyll and Hyde. Heavy intake can raise blood pressure, increase irregular heartbeat, and lead to heart failure. The most sobering news concerns cancer. A recent analysis of 156 studies found that as alcohol intake increases, so do risks of tumors in the mouth, and liver. Even moderate drinking can boost breast-cancer risk a small amount. Is moderate drinking worth the risks? For some people—pregnant women, people with liver disease or a history of alcoholism—the answer is no. But for most of us, the benefits will probably outweigh the hazards. Whether you sip wine, beer or spirits, your heart may thank you. According to Dr. Walter Willett, for good health, people could drink