Research has found even more ways that tea can help your heart health - we explain the best ways to reap the benefits.
Taking a few moments to enjoy a cup of tea is one of life’s simple pleasures. It helps us to get moving in the morning and feel more alert. Tea warms us up when it’s chilly outside. It also helps us to unwind when we need to have a little time out from a hectic day.
Tea is also an excellent choice when it comes to your health. For example, tea helps to keep you hydrated, and it offers protection against tooth decay (because of its fluoride content). Tea also provides some essential minerals including manganese.
But research is also discovering new ways in which tea might benefit your heart health.
New research has revealed that up to two cups of unsweetened tea a day reduces the risk of heart problems and stroke by up to 21%.
The study by Nantong University, China, used data on more than 177,000 adults. Over 13 years, researchers tracked their health outcomes and found that those drinking two unsweetened cups a day had a 21% reduced risk of heart failure, a 14% lower chance of a stroke and were 7% less likely to be diagnosed with coronary heart disease.
However the study found that the benefits disappear the moment you add sugar or sweetener to your tea - but researchers didn’t find that sweet tea increases your risk.
This builds on a 2024 study which found similar benefits, saying that long term tea consumption can cut your risk of heart disease by 19% - however the earlier study didn’t record the effects of sugar on the health benefits of the brew.
The study investigated the effects of six different drinks: tea, coffee, sugary concoctions, diet drinks, juice and alcohol. Tea emerged as the champion for heart health, lowering the risk of heart attack and stroke for both men and women.
Coffee followed close behind, but with a twist - its benefits seemed to be enjoyed more by men. “The results of this new super study show that tea comes top in terms of protecting our hearts and circulation," says dietitian Dr Carrie Ruxton, from the Tea Advisory Panel. "Previous studies found similar effects but looked at a single point in time, capturing only a snapshot of drinking behaviour.
This study shows the benefits of starting a long-term tea drinking habit from early adulthood or even childhood.”
The recent study also found that those adding more than 1.1 teaspoons of sugar to their tea were more likely to be men, less active, smokers and have lower education levels.
Those taking any sugar in their tea were more likely to be older and take fewer health supplements.
And participants who added sweetener were found to generally be overweight and have a family history of cancer or cardiovascular disease.
Other research has highlighted a recently discovered natural tea compound called cystatin. Research has suggested that it could help to reduce the risk of blood clotting and thrombosis.
The research also found that cystatin could help to thin the blood naturally by preventing platelets (the substances in your blood that stick together to form a clot) from sticking together.
Tea contains a number of antioxidants that are associated with your heart health.
Dr Ruxton tells us more about tea’s potential benefits. “Tea is made from the leaves of the camellia sinensis plant and is rich in polyphenols,” she explains. “Polyphenols are antioxidants in tea which are beneficial for heart health and several other aspects of our wellbeing too".
"These have an anti-inflammatory effect in blood vessels, resulting in the dilation (widening) of blood vessels. This leads to the lowering of blood pressure.”
“Tea also contains L-theanine, a natural compound which promotes relaxation and gives us that ‘aaaahhh’ feeling when we sit down to a cuppa,” she adds.
All types of tea made from the camellia sinensis plant (black tea, green tea, white tea and oolong tea) have the same number of total polyphenols (those heart-healthy plant compounds).
How they differ is in the proportion of each type of polyphenol that they contain. For example, black tea contains more of the polyphenols called theaflavins and thearubigins.
Theaflavins are formed in the production of black tea and are more commonly associated with its blood cholesterol-lowering effects.
Thearubigins contribute to black tea’s distinctive dark brown colour and are associated with anti-inflammatory and gastrointestinal regulating effects.
In contrast, green tea contains more of the polyphenols known as catechins.
Green tea is also thought to provide more antioxidants but whether you prefer black or green, they all offer health and wellbeing benefits.
Herbal teas can be made from a wide range of plants, so their benefit can vary greatly depending on what they’re made from.
The Tea Advisory Panel recently conducted some research into the best herbal teas and found that German chamomile, rosehip and spearmint can boost sleep quality and in turn help memory function and low mood.
Many of us like to add milk to our tea, so you may be wondering whether that affects its benefits.
Thankfully, Dr Ruxton reassures us that research indicates adding milk to tea doesn’t lessen the heart health effects. “It has sometimes been thought that milk could reduce the antioxidant content of tea.
"Yet, research has found consuming black tea increases blood levels of antioxidants and adding milk does not seem to inhibit this effect.”
Dr Ruxton says leaving the tea bag to brew for three to five minutes is important, as this will ensure the optimal amount of polyphenol compounds are released. The number of cups of tea we consume per day matters too for maximising heart health benefits.
According to tea habits research by Tetley, tea drinkers typically drink three cups per day. But as Dr Ruxton explains, four cups (or even more if you like your tea weak) is best for your heart.
“Four cups of tea is optimal for getting the most from your brew,” she says. “But for people who prefer to have weak or milky tea, drinking 4-6 cups per day would be more beneficial for your heart health.” Whilst tea does contain healthy antioxidants, so do many foods, especially fruit and vegetables.
Top tips for making a healthy cup of tea
Want to know what makes the best brew? Dr Sharon Hall from the UK Tea and Infusions Association has put together a few simple steps to help ensure we make a great cup of tea.
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