Tea is the most consumed beverage in the world after water, and it has been a staple of traditional medicine for thousands of years. Today, scientific research highlights the potential health benefits of tea, particularly for heart health. In this blog post, we will explore the relationship between tea and heart health, the various beneficial tea types, and how to incorporate tea into your daily routine.
Keep reading to discover how tea can benefit your heart and health and how to add it to your daily routine!
*Note: This post contains affiliate links. As an Amazon Associate, I earn from qualifying purchases at no additional cost to you.
Table of Contents
Benefits of Tea for Heart Health
While all teas contain flavonoids and flavanols (specifically flavan-3-ols), some types of tea are more beneficial than others. Some of the cardiovascular benefits of drinking tea include:
- Improving blood lipid levels, including decreasing total cholesterol levels and improving HDL cholesterol level
- Decreasing blood pressure
- Improving endothelial function and blood flow
- Decreasing levels of inflammation
- Benefitting the gut microbiome
One primary way tea promotes heart health is by improving blood flow and circulation. The flavonoids in tea, including catechins and quercetin, are antioxidants that help reduce inflammation, lower blood pressure, and improve the elasticity of blood vessels (1, 2, 3).
These amazing mechanisms decrease your risk of overall mortality, CVD events, stroke events, and biomarkers of CVD events.
Compared to non-tea drinkers, drinking two or more cups of unsweetened tea daily may lower your risk of all-cause mortality by up to 13%, lower your risk of CVD by 4%, lower your risk of CVD events by 2%, and lower your risk of stroke by 4% (1, 4).
As you can see, drinking heart-healthy tea is a simple and cost-effective way to prevent heart disease!
Tea VS Tisane
There are two broad categories of tea; true teas and tisanes.
True teas are ones that come from two main varieties of the Camellia sinensis plant:
- Camellia sinensis sinensis– the Chinese variety with a smaller-sized leaf, grows well in colder climates
- Camellia sinensis assamica– native to India with a larger-sized leaf, grows well in tropical climates with lower elevation
Examples of true teas include white tea, black tea, green tea, pure Matcha, Pu-erh tea, oolong tea, and yellow tea. The differences between these types are 1) where they are grown, 2) how they are picked, and 3) how they are processed.
For those that are interested, here is a quick overview of the tea processing flow:
Then there are tisanes, which do not come from tea leaves at all. These are water-based infusions using berries, spices, herbs, flowers, roots, bark, or any other part of a plant.
There are health benefits of both true teas and tisanes. Though, the main focus of this article will be on the benefits of true tea for heart health.
Types of Tea for Heart Health
There are several types of heart-healthy teas to choose from. Each provides an impressive amount of health-benefitting compounds. Here, I’ll review different varieties, describe their flavor profiles, and even give you some highly-rated tea recommendations.
Green Tea
Green tea is one of the most studied types of tea. It is rich in catechins, which have been shown to reduce the risk of heart disease.
One of these powerful antioxidants is epigallocatechin gallate (EGCG). Studies show that consuming 200-300 mg of EGCG daily can maintain heart and metabolic health. This can be obtained from drinking 5-6 cups of green tea daily (5).
One critical caveat to drinking green tea and some other teas is that they are high in vitamin K. If you take a blood thinner such as Coumadin, you may need to refrain or cut back on how much tea you drink.
Taste/Flavor: A good cup of green tea will be light, fresh, and earthy.
Other names for green tea: Sencha, Gyokuro, Bancha, Tencha, Honicha, Genmaicha, Gunpowder green, and many more!
Highly-rated green teas to try: (*as an affiliate, I will earn a small commission from qualifying purchases)
- Japanese Green Tea Co. – Gyokuro Japanese Green Tea Loose Leaf*
- Rishi Tea- Organic Certified Japanese Sencha tea bags*
- Numi Organic Gunpowder Green Tea*
Black Tea
Black tea is the most popular heart-healthy tea in the Western Hemisphere. It is fermented and black due to oxidation. It contains antioxidants, including theaflavins and thearubigins, that have similar beneficial effects to catechins. Drinking two or more cups of black tea daily is linked to a 9-13% decrease in overall mortality.
Taste/Flavor: I consider black tea to be bold, full-bodied, brisk, and earthy.
Other names for black tea: Assam, Ceylon, Darjeeling, Earl Grey, English Breakfast, Irish Breakfast, Lady Grey, Kenya, Masala Chai
Highly-rated black teas to try: (*as an affiliate, I will earn a small commission from qualifying purchases)
- The Republic of Tea- Organic Assam Breakfast Black Tea*
- VAHDAM India- Traditional Indian Chai Tea*
- Rishi Tea- Organic Earl Grey Loose Leaf Tea with Bergamot Oil*
White Tea
White tea can also benefit your health. It is made from young tea leaves and contains a higher level of catechins than green tea!
White tea is unique from other teas because it is prepared with the least amount of processing.
Taste/Flavor: White tea is light and slightly sweeter in taste than other teas.
Other names for white tea: Silver Needle, White Peony, Darjeeling White
Highly-rated white teas to try: (*as an affiliate, I will earn a small commission from qualifying purchases)
- VADHAM teas- Imperial Loose Leaf White Tea*
- FGO- Organic White Tea Bags*
- Tealyra- Premium White Silver Needle Loose Leaf Tea*
Oolong Tea
Like black tea, oolong is also fermented and has just as many health benefits.
One study on mice that were fed a high-fat diet suggests that drinking oolong tea may help protect against obesity. This is due to the powerful components in oolong tea that modulate lipid metabolism and reshape the gut microbiota (6).
Taste/Flavor: Oolong teas are bright, medium-bodied teas that have earthy yet floral aromas and flavors but can also be described as fruity or woodsy.
Other names for oolong tea: Da Hong Pao, Tieguanyin, Wuyi, and Dong Ding
Highly-rated Oolong teas to try: (*as an affiliate, I will earn a small commission from qualifying purchases)
- FGO- Organic Oolong Tea Bags*
- Tian Hu Shan- Premium Loose Leaf Oolong Tea*
- Twinings- Pure Oolong Tea in tea bags*
Herbal Teas
Finally, herbal teas are also highly acclaimed for their heart health benefits. Herbal teas like hibiscus and rooibos, specifically, are considered heart-healthy teas.
Hibiscus tea comes from the hibiscus flower, which is high in phenolic compounds, including anthocyanin, which gives this tea its beautiful red color. Studies show that drinking hibiscus tea reduces high blood pressure by opening up stubborn arteries and improving blood flow (7, 8).
Rooibos tea is also highly praised for its health benefits. Reports mention its protection against the harmful effects of consuming simple sugars in our diets. Sugar intake leads to the production of harmful dicarbonyl compounds, which increases our risk of developing cardiovascular disease and diabetes (9).
The many beneficial components in rooibos tea, including the possible liver issues may result for those taking statins or hypoglycemic medications (10).
Highly-rated herbal teas to try: (*as an affiliate, I will earn a small commission from qualifying purchases)
- Cederberg Tea Company- Organic Hibiscus Tea Bags*
- FGO- Organic Hibiscus Tea Bags*
- Numi- Organic Rooibos Tea Bags*
Best Tea for Heart Health
There really is no best tea for heart health. Even tisanes have their own set of cardiometabolic benefits. As mentioned, green tea is the most researched. However, no matter which of the above teas you choose, you’re sure to receive antioxidants and other health-benefiting compounds.
I suggest trying more than one of these heart-healthy teas to see which flavor you prefer. All of these are great teas for heart health!
How to Incorporate Tea Into Your Daily Routine
The good news is that incorporating tea into your daily routine is simple and enjoyable. It’s a practical means of preventing the onset of cardiovascular disease and drinking just one to two cups daily can have a significant impact on heart health.
You can enjoy tea hot or iced, sweetened or unsweetened. Just remember to limit how much sweetener you use and what type of sweetener you are using, as many studies link added sugars and artificial sweeteners to increases in obesity and chronic disease (11, 12).
You can drink tea any time of day, at meal times, at events, at home or work, when dining out, or anytime in between. Herbal and decaffeinated teas can also be a relaxing part of your bedtime routine.
Tea Tip: To get the most out of your heart-healthy tea, steep it for at least three to five minutes to ensure that the flavonoids are thoroughly extracted. Adding lemon to your tea can also enhance the absorption of flavonoids.
FAQ Regarding Tea for Heart Health
Caffeine may temporarily increase heart rate, increasing blood pressure in some heart patients. One recent study, however, does not causally link tea intake to increases in heart issues, including palpitations (13). If you need to limit caffeine, choose teas that are low in caffeine or caffeine-free.
Each variety of tea requires a specific water temperature and an individual steeping (brewing) time. Most teas need to steep for three to five minutes. For a helpful guide to appropriate water temperature and steeping time, visit this post from My Tea Vault.
Green and black teas naturally contain about 28-47 mg of caffeine per 8-ounce serving.
It may. Some studies show that the casein protein in cow’s milk decreases the antioxidant capacity of tea. Therefore, add only a tiny amount of milk or omit it to get the most benefits from your tea.
Conclusion
Adding heart-healthy teas is a simple and enjoyable way to improve heart health. The flavonoids in tea can help reduce inflammation, lower blood pressure, improve circulation, and even slow the aging process.
Incorporating tea into your daily routine can help you enjoy the numerous health benefits of this popular beverage. So go ahead, brew yourself a cup, and enjoy some of these amazing teas for heart health!
Want more tips on how to improve heart health?
- 5 Things You Can Do to Support Heart Health NOW
- Low Sodium Grocery List for a Heart-Healthy Diet (Free PDF)
- Mediterranean Diet For Beginners (Get Started Today!)
- Low Sugar Beverages Perfect For Those With Diabetes And Heart Disease
How about more heart healthy tea recipes?
- Healthy Green Tea Latte Recipe (Without Matcha)
- Turmeric and Ginger Tea (Recipe for Good Health)
- DIY Chai Tea Latte Mix using black tea powder by the Cancer Dietitian
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Kiran Campbell, RDN is a registered dietitian and entrepreneur with over 16 years of experience in nutrition and health. She holds a Bachelor’s degree in both dietetics and psychology, and is an active member of the Academy of Nutrition and Dietetics and the Cardiovascular Health and Well-being Dietetic Practice Group. Kiran is dedicated to delivering up-to-date, science-backed information on heart health and nutrition. Her mission is to support individuals living with heart disease and empower others to prevent it through informed, heart-smart choices. Learn more about Kiran by visiting her About Page.