Doctors Explain Which Tea Is Best For Lowering Blood Pressure
- 26.08.2026, 22:08
Experts recommend following the principles of the DASH diet if you have high blood pressure.
High blood pressure is often referred to as a “silent killer.” A person may not experience any noticeable symptoms for years, while the increased strain gradually takes its toll on the blood vessels, heart, and other organs. Therefore, when dealing with hypertension, it’s important to pay attention not only to what you eat but also to what you drink throughout the day.
This is discussed in META.
Why green tea may be suitable for people with hypertension
Experts often recommend following the principles of the DASH diet for high blood pressure. This diet involves eating plenty of fruits and vegetables, whole grains, lean protein, and low-fat dairy products. At the same time, it is recommended to reduce the intake of salt, saturated fats, foods with added sugar, and excessive consumption of red meat.
Among beverages, tea deserves special attention. It is one of the most widely consumed beverages in the world after water. True teas include green, black, white, and oolong teas. All are produced from the same plant, Camellia sinensis, but differ in how the leaves are processed. Herbal beverages fall into a different category, as they are made from various plants, herbs, and spices.
What the Scientific Evidence Says
Researchers studied the effect of green tea on blood pressure levels, both when consuming the beverage itself and when taking supplements containing it.
According to the results of one meta-analysis, regular consumption of green tea was associated with a slight decrease in blood pressure. On average, systolic blood pressure decreased by approximately 3 mm Hg, and diastolic blood pressure by approximately 1 mm Hg.
Experts believe that catechins are one of the reasons for this effect. These natural compounds possess antioxidant properties and may have a beneficial effect on the vascular system.
How catechins affect blood vessels
Scientific data point to several potential mechanisms of action for catechins. They may help relax blood vessel walls and prevent excessive narrowing of the arteries. In addition, these compounds are associated with increased production of nitric oxide, which helps blood vessels dilate.
Another potential benefit is their effect on oxidative stress and inflammatory processes. As a result, green tea is considered one of the beverages that can complement a diet aimed at maintaining cardiovascular health.
However, green tea does contain caffeine. The amount is usually lower than in coffee, but people who are sensitive to caffeine should still keep this in mind, especially if they consume large amounts of the beverage.
How to Make Green Tea
Brewing green tea is easy. Pour hot water over the tea leaves and let them steep for about 3–5 minutes, then strain the tea or remove the leaves.
It can be enjoyed either warm or chilled. However, you shouldn’t add large amounts of sugar, as excessive sugar intake contradicts the general dietary guidelines recommended for hypertension.
To date, there is no single standard that specifies the optimal amount of green tea specifically for controlling blood pressure. Therefore, a sensible approach may be to consume this beverage in moderation alongside plain water.
It is important to remember that green tea is not a substitute for medications prescribed by a doctor for high blood pressure. It should be viewed only as part of an overall healthy diet and lifestyle.