What Tea Should You Drink to Lower Blood Pressure?

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Some teas, such as hibiscus or green tea, may lower blood pressure by promoting blood vessel relaxation and cardiovascular health.

High blood pressure, or hypertension, is a significant risk factor for various cardiovascular conditions, including heart disease, stroke, and heart attacks.

While high blood pressure is often treated with medication and lifestyle changes, natural options such as chamomile and hawthorn berry tea, can also play a role. Adding a couple cups to your daily routine can be an easy and enjoyable way to help improve your cardiovascular health.

Should you drink tea to lower blood pressure?

drink tea to lower blood pressure

Drinking heart-healthy teas, such as hibiscus or chamomile, can be a part of a holistic approach to managing blood pressure.

Research from 2019 has shown that the active components in tea may relax blood vessels, improve how your arteries function, reduce inflammation, and help regulate certain processes in the body that affect blood pressure.

What are the best teas for high blood pressure?

There are several types of tea that might help you manage your high blood pressure. Note that the effects can vary from person to person.

Hibiscus tea

Hibiscus tea

Hibiscus tea is made from the dried petals of the hibiscus flower. It has a vibrant red color and a pleasantly tart, slightly sour flavor. Hibiscus tea contains compounds, including anthocyanins and polyphenols, that may help relax blood vessels, leading to a reduction in both systolic and diastolic blood pressure levels.

A 2019 study suggests that drinking hibiscus tea regularly is associated with modest but notable blood pressure-lowering effects, making it a popular choice as a natural remedy for hypertension.

Green tea

Green tea is a popular beverage made from the leaves of the Camellia sinensis plant. It contains bioactive compounds called catechins, particularly epigallocatechin gallate (EGCG), which have been associated with various health benefits, including blood pressure reduction.

A 2023 study involving more than 76,000 participants in Southwest China suggests that green tea consumption, in general — regardless of how much is consumed and for how long — is associated with a reduction in systolic blood pressure.

Olive leaf tea

Olive leaf tea

Olive leaf tea, made from the leaves of the olive tree, has a gentle, herbal flavor. This tea contains compounds such as oleuropein and hydroxytyrosol, which are thought to support blood pressure regulation by promoting the relaxation of blood vessels.

In a 2017 study involving 31 people, consuming olive leaf tea for 28 weeks — prepared by steeping 5 grams of dried and ground leaves in 250 milliliters of warm water and drinking twice daily — resulted in a significant reduction in the individuals’ systolic and diastolic blood pressure within 4 weeks.

In addition, a substantial percentage of participants, which was limited to people diagnosed with type 2 diabetes and prehypertension, achieved standard blood pressure levels.

Hawthorn berry tea

Hawthorn berry tea, made from the berries of the hawthorn tree, has a slightly sweet and tart flavor. Traditionally used to support heart health, hawthorn tea may help dilate blood vessels, improving blood circulation and contributing to lower blood pressure.

A 2020 review of four randomized controlled trials found that hawthorn preparations (tablets or liquid drops) significantly lowered blood pressure in individuals with mild hypertension (prehypertension or stage 1 hypertension) when taken for at least 12 weeks.

Although the trials didn’t involve hawthorn tea specifically, it’s worth noting that many of the same beneficial compounds present in the tea may contribute to these effects.

Chamomile tea

Chamomile teaChamomile tea is made from the dried flowers of the chamomile plant (Matricaria chamomilla or Chamaemelum nobile). It’s known for its mild, soothing, and calming properties and is often used to promote relaxation and alleviate stress, which can indirectly benefit blood pressure.

It contains various beneficial compounds, such as flavonoids, terpenoids, and coumarins, which contribute to its therapeutic properties.

Research from 2020 highlights its potential in areas such as anti-inflammation, antioxidation, liver protection, potential anticancer effects, and blood pressure regulation.

How many cups of tea should you drink to lower blood pressure?

The number of cups of tea needed to lower blood pressure can vary among individuals. It can also depend on the type of tea, your overall diet, lifestyle, and your current blood pressure level.

Some evidence suggests that regularly drinking 2 cups of hibiscus tea daily may contribute to blood pressure reduction over time.

How long does it take for tea to lower blood pressure?

The time it takes for tea to lower blood pressure can also depend on several factors, including the type of tea, how often you consume it, and how you respond to it.

Overall, it may take several weeks to a few months of regular consumption to lead to modest reductions in blood pressure.

Potential side effects of drinking tea

Potential side effects of drinking tea

Potential side effects of drinking tea include:

  • Caffeine sensitivity: Tea, especially black and green varieties, contains caffeine, which can lead to nervousness, sleep disturbances, or increased heart rate in some people.
  • Stomach discomfort: Excessive tea consumption on an empty stomach may cause digestive issues or acid reflux.
  • Interactions with medications: Some teas, such as green tea, can interact with certain medications, affecting their absorption or effectiveness. Consult with a healthcare professional if you have concerns about drug interactions.
  • Staining teeth: Dark teas such as black tea may stain teeth with prolonged consumption.

Takeaway

Adding heart-healthy teas to your daily routine can be a tasty way to help holistically manage your blood pressure. While teas aren’t a substitute for medication or lifestyle changes, they do have some compounds that can help you relax and have a small, positive effect on your blood pressure.

Before you start drinking more tea on a regular basis, talk with your doctor. They can give you personalized advice and make sure the tea you want to try won’t interfere with any medications you’re taking.

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