"I'm either at Starbucks or on my way to Starbucks." The admiration of urban white-collar workers for Starbucks coffee is remarkable, yet current evidence shows that coffee's impact on health is a mixed bag. In contrast, a growing body of evidence confirms that tea is a beneficial health care beverage for heart health.
What are the benefits of drinking tea for cardiovascular health?
Based on different processing techniques after harvesting, tea is categorized into non-fermented green tea, semi-fermented oolong tea, fully fermented black tea, and post-fermented dark tea (such as Pu-erh tea). Basic research indicates that various components in tea leaves prevent atherosclerosis and protect the cardiovascular system. Tea polyphenols help lower blood lipids, provide antioxidant effects, improve vascular endothelial function, and inhibit thrombosis; tea polysaccharides have blood sugar-lowering properties; tea pigments reduce whole blood viscosity. Tea also contains abundant vitamins.
Studies confirm that regular consumption of green tea and black tea can reduce bad cholesterol and blood pressure levels. Drinking more than two cups of green tea or four cups of black tea daily may prevent stroke. Research published in the American Journal of Nutrition also confirms that drinking more than three cups of tea per day can prevent stroke, with greater benefits from higher consumption, though it remains uncertain whether it can prevent coronary heart disease.
Do different types of tea have the same effects?
It is unclear whether different types of tea have the same preventive effects on cardiovascular diseases. Due to variations in processing techniques, the content of components in different teas varies, which may influence their cardiovascular protective effects to some extent. Green tea retains the highest levels of nutrients beneficial for cardiovascular protection, and research on its cardiovascular benefits is more extensive and evidence-based, making it a preferable choice. Black tea is also a good option, as studies show its effects on lowering blood pressure and bad cholesterol are second only to green tea. Research on dark tea is limited, but it contains the highest levels of tea polysaccharides among all teas and has a milder stimulating effect on the gastrointestinal tract, making it suitable for individuals with glucose metabolism disorders, diabetes, or gastrointestinal issues.
How to drink tea healthily?
Of course, excessive or overly strong tea consumption is not conducive to health: the tannic acid in tea can interfere with iron absorption, and long-term heavy tea drinking may increase the risk of iron deficiency anemia. Considering pesticide residues and heavy metal concerns, three cups of tea per day are sufficient; more is not beneficial. It is best to schedule these three cups in the afternoon and avoid drinking tea too late to prevent sleep disturbances. Avoid drinking tea immediately before or after meals, as it may affect nutrient absorption. Green tea can irritate the gastrointestinal tract, so individuals with sensitive stomachs are advised to opt for black tea or dark tea instead. It is also best not to drink tea on an empty stomach; pairing tea with nuts or dried fruits makes for a healthy afternoon snack.
It is important to note that there is no evidence to suggest that the various tea beverages currently popular in the market also offer cardiovascular protection. Tea beverages should not replace traditional tea drinking, and one should not deliberately consume tea beverages for cardiovascular health benefits. Avoid sugary tea drinks altogether!
Tea Drinking Tips: Moderate consumption of light tea is beneficial for cardiovascular health, with three cups of green tea per day being particularly effective; however, do not substitute tea beverages for traditional tea.