Many people start their mornings with a cup of tea, often returning to it several times throughout the day. Besides helping people feel refreshed, regular and moderate tea consumption may also benefit heart health.
A new study has found that regular tea drinkers have an 11% lower risk of heart and blood vessel-related diseases compared to those who do not drink tea.
The findings also suggest that tea may help reduce the risk of stroke and blood clots. However, its potential health benefits may depend on the type of tea, its temperature, and the amount consumed.
Smokers may also benefit to some extent
The study followed 485,934 adults in China over nine years. It found that moderately brewed black tea served warm may be beneficial for heart health.
People who combined tea drinking with healthy habits, such as avoiding smoking and exercising regularly, had the lowest risk of heart disease.
However, the findings also indicated that tea might offer some degree of protection even for smokers.
Jean Copeland, a clinical dietitian at the Heart and Vascular Center of Dartmouth Hitchcock Medical Center, said tea cannot provide the same level of protection as avoiding smoking. However, it may offer some benefits to smokers.
She noted that the findings provide important insights into the potential health benefits of tea.
Moderately brewed tea contains antioxidants
Tea is a good source of catechins, a type of flavonoid with antioxidant and anti-inflammatory properties. These compounds may help maintain healthy blood circulation and lower the risk of heart disease.
Some studies have also linked compounds found in tea to a reduced risk of memory decline.
According to dietitian Jean Copeland, steeping tea leaves in water for two to three minutes is enough to release their antioxidants. Leaving tea to steep for longer does not necessarily increase its health benefits. Instead, it may make the tea bitter and negatively affect its catechin content.
The role of black tea in heart health
The study found a more consistent positive association between black tea consumption and heart health than with green tea.
Previous research has also suggested that unsweetened black and green tea may help lower cholesterol levels and regulate blood pressure.
Grace Derocha, a registered dietitian based in Detroit and a spokesperson for the Academy of Nutrition and Dietetics, said black tea contains an antioxidant called theaflavin, which may positively influence inflammation and fat metabolism.
However, she cautioned against concluding that black tea is healthier than green tea. Both varieties contain beneficial plant compounds and may support heart health.
Extremely hot tea may pose health risks
Besides the type and strength of tea, its temperature may also affect health.
Several studies have linked drinking excessively hot tea to an increased risk of oesophageal and stomach cancers. Very hot beverages can repeatedly damage the lining of the oesophagus through heat exposure.
The study found some positive associations with heart health among people who drank warm or room-temperature tea. However, this does not mean that drinking six to eight cups daily will provide the same benefits to everyone.
According to cardiologist Anam Wahid, drinking ordinary tea in moderation may be beneficial, but excessively hot tea should be avoided. Drinking more tea does not necessarily mean gaining greater health benefits.
How many cups of tea should you drink daily?
The study participants reported their own tea consumption, and the sizes of their cups varied. As a result, researchers could not establish an exact amount of tea that would provide the greatest heart health benefits.
Dietitian Grace Derocha said drinking more tea does not necessarily offer greater protection. Excessive caffeine intake can also disrupt sleep.
Some previous studies have found positive health associations with drinking two to four cups of tea daily.
What people add to their tea also matters. Adding sugar increases the drink's calorie content, making unsweetened tea a healthier option. Lemon juice, mint leaves, or cinnamon can be used to enhance its flavor instead.
Overall, moderate tea consumption may support heart health. However, it should never be considered a substitute for quitting smoking, exercising regularly, maintaining a balanced diet, or following medical advice.
Those who enjoy tea should avoid drinking it excessively hot and consider their individual caffeine tolerance when deciding how much to consume.