Green tea is widely recognized for its potential heart and blood pressure advantages. Rich in antioxidants called catechins, it may help to maintain flexible blood vessels, aids healthy circulation, and lowers inflammation over time. While sipping a cup of green tea can offer a calming ritual, experts warn that excessive intake or concentrated supplements may result in side effects or interact with medications. Knowing how to consume green tea safely and effectively can maximize its cardiovascular and overall health benefits.

What Compounds in Green Tea Support Heart Health?

“One compound in particular, epigallocatechin gallate (EGCG), boosts nitric oxide and promotes vasodilation, helping your blood vessels relax,” states Bess Berger, RDN.

When blood vessels relax, or vasodilate, blood pressure decreases, a temporary impact that can enhance circulation.

“While catechins are one type of tea polyphenol, the blood pressure–lowering effects of green tea are probably attributable to a combination of all of the plant compounds it contains instead of an individual few,” cites Qianzhi Jiang, Ph.D., RDN.

How Does Green Tea Affect Blood Pressure in the Short and Long Term?

Research indicates that green tea may help to reduce blood pressure in both healthy people and those with hypertension, though findings vary and further long-term research is needed. While it relaxes blood vessels temporarily, its biggest benefit may lie in long-term protection. The same polyphenols that offers green tea its antioxidant power also defend arteries against oxidative stress and low-grade inflammation, major contributors to increasing blood pressure over time.

“Green tea’s catechins support blood vessel health by reducing inflammation and improving how your vessels function,” states Devon Golem, Ph.D., RD, LDN.With time, this changes to more elastic arteries that expand and contract effectively, supporting the heart pump blood with less strain.

Caffeine Considerations

Green tea contains less caffeine than coffee, almost 30 mg per 8-ounce cup when compared to 95 mg in coffee but it can still result in a temporary elevation in blood pressure.

“If you’re super-sensitive to caffeine, green tea could cause a temporary bump in blood pressure right after drinking it,” says Berger.

For most individuals, this short-term raise doesn’t outweigh green tea’s long-term cardiovascular advantages. Decaffeinated choices are available for those who are particularly caffeine sensitive while still providing antioxidant benefits.

How Much Green Tea Is Recommended

There’s no official guideline, but most researchers used three to four cups each day. Longer-term use, more than three months, showcased greater reductions in blood pressure.

“The majority of the studies used three to four cups of green tea daily, and greater reductions in blood pressure were observed with longer use—more than three months,” describes Jiang.

Are There Any Safety Concerns?

Moderate brewed green tea is normally safe, but concentrated green tea extracts might result in side effects such as nausea, abdominal discomfort, or even increase blood pressure. Green tea extracts may also impact with some medications that include beta-blockers such as nadolol or other heart and cholesterol drugs. People consuming these medications should consult their healthcare expert before taking large amounts or extracts.

Disclaimer: This article is intended for informational and educational purposes only and is not a substitute for professional medical advice. Consult your healthcare provider before making major changes to your diet, especially if you have existing medical concerns.

FAQs:

Q1. What is green tea?
Green tea is a drink made from unfermented tea leaves, packed in antioxidants. It has been connected to several health advantages, including cardiovascular support.

Q2. How does green tea affect blood pressure?
Green tea may help to relax blood vessels and enhance circulation, temporarily reducing blood pressure. Long-term advantages are likely due to its anti-inflammatory and antioxidant properties.