Sip Your Way to Heart Health

Water is the single most consumed liquid globally, and we all know that it’s essential, but what about tea – the world’s second most popular drink?

For thousands of years, tea has been cherished not only for its comforting taste but also for its potential health benefits. Today, science supports what ancient cultures have long believed: drinking tea can be good for your heart.

What’s the Connection?

Tea leaves, derived from the plant Camellia sinensis, are rich in natural compounds called flavonoids, which are antioxidants that protect cells from damage. These flavonoids (catechins in green tea and theaflavins in black tea) have been studied extensively for their heart-protective effects. Research shows that these antioxidants help lower LDL (the “bad” cholesterol), raise HDL (the “good” cholesterol), reduce blood pressure, and improve blood vessel function, which are significant benefits in reducing the risk of heart disease.¹

Both green and black teas offer these benefits, although their exact chemical composition differs due to the way the leaves are processed. Green tea is less oxidized, preserving more catechins, while black tea undergoes complete fermentation, forming theaflavins and thearubigins (types of polyphenols with antioxidant and anti-inflammatory properties). Despite these differences, both teas have been associated with a lower risk of cardiovascular disease.²

For people sensitive to caffeine, decaffeinated green and black teas still contain flavonoids and carry similar heart benefits.

Also, tea isn’t just good for your ticker. It’s also been associated with several other health benefits that can indirectly support cardiovascular health:

• Blood sugar control: Green tea consumption has been linked to a lower risk of type 2 diabetes, likely due to its ability to improve insulin sensitivity.³
• Weight management: Some studies have shown that green tea catechins can boost metabolism and fat burning, which may help maintain a healthy weight.⁴
• Brain health: Tea flavonoids may help protect brain function as we age, supporting memory and reducing risk of neurodegenerative diseases.⁵

How Much Tea Should You Drink?

Studies generally suggest that drinking two to three cups of tea daily is linked with heart benefits, including a reduced risk of stroke and coronary artery disease. One large meta-analysis pooling data from nearly 200,000 people found that those drinking at least three cups a day had a 21% lower risk of stroke compared to those drinking less than one cup daily, regardless of country or ethnicity.⁵

The protective effect appears to increase with the amount of tea consumed, up to a point. That said, as with most things, moderation is the best approach. Drinking excessive amounts – more than the healthy 3 cups – may lead to caffeine-related side effects, such as jitteriness or trouble sleeping. Caffeine, even in small quantities, can also be unhealthy for individuals with some medical conditions or sensitivities. If you think this is you, be sure to talk to your provider before starting a new dietary regimen.

Don’t Spoil Your Tea’s Benefits

Adding sugar, honey, or cream can quickly turn a healthy drink into a source of extra calories and potentially harm your heart health. Consuming added sugars regularly has been shown to increase blood pressure, promote inflammation, and contribute to weight gain, all of which are risk factors for cardiovascular disease.

To keep your cup of tea heart-healthy, drink it plain or with minimal additives. Unsweetened tea is low in calories and high in benefits.

If you’re looking to swap out sugary sodas or processed drinks, tea is a delicious and natural alternative that offers a range of healthy benefits. Two to three cups a day, served unsweetened and at a safe temperature, can support your cardiovascular health and complement a balanced diet.

Although herbal teas like chamomile, hibiscus, and rooibos aren’t from the Camellia sinensis plant, many also have antioxidant properties. They are much healthier than drinks oversaturated with refined sugars and processed chemicals.

Potential Downsides to Consider

While tea is generally safe, there are a few things to keep in mind:⁶

• Caffeine effects: Too much caffeine from tea (or coffee) can cause anxiety, restlessness, or sleep difficulties in sensitive individuals.
• Iron absorption: Tea contains tannins that can reduce iron absorption from foods if consumed in large amounts around mealtime. This can be a concern for people with iron-deficiency anemia.
• Temperature caution: Drinking very hot tea (above 140°F) has been linked to a higher risk of esophageal and stomach cancers. Let your tea cool slightly before sipping.

Final Sip

For optimal flavor and nutrient retention, steep green tea in water at about 160 to 180°F, and black tea at around 200°F. Oversteeping can cause bitterness and reduce some of the more delicate compounds in green tea. If you’re adding lemon, wait until the tea has cooled slightly so the vitamin C isn’t degraded by heat. And don’t forget that loose-leaf tea often provides more flavor and quality than most bagged varieties.

Tea isn’t a cure-all, but it’s easy to make and an enjoyable indulgence that can contribute positively to your overall health, one sip at a time.

If you need support in maintaining your cardiovascular health or have questions about what you can consume with an existing condition, reach out to the team at Nevada Cardiology Associates.

References

1. Pry, W. (2020, December 14). Teatime can be good for your health. Www.heart.org; American Heart Association. https://www.heart.org/en/news/2020/12/14/teatime-can-be-good-for-your-health.
2. Mendpara, V., Garg, S., Shah, P., Bhavsar, J., Anamika, F., Patel, M., Munjal, R. S., Gupta, V., Garg, N., & Jain, R. (2023). Is Coffee and Tea a Threat or Ally to Cardiovascular Health?. Cureus, 15(12), e49991. https://doi.org/10.7759/cureus.49991.
3. Khan, N., & Mukhtar, H. (2013). Tea and health: studies in humans. Current pharmaceutical design, 19(34), 6141–6147. https://doi.org/10.2174/1381612811319340008.
4. Mendpara, V., Garg, S., Shah, P., Bhavsar, J., Anamika, F., Patel, M., Munjal, R. S., Gupta, V., Garg, N., & Jain, R. (2023). Is Coffee and Tea a Threat or Ally to Cardiovascular Health?. Cureus, 15(12), e49991. https://doi.org/10.7759/cureus.49991.
5. Khan, N., & Mukhtar, H. (2013). Tea and health: studies in humans. Current pharmaceutical design, 19(34), 6141–6147. https://doi.org/10.2174/1381612811319340008.
6. Pry, W. (2020, December 14). Teatime can be good for your health. Www.heart.org; American Heart Association. https://www.heart.org/en/news/2020/12/14/teatime-can-be-good-for-your-health.