Can Green Tea Lower Blood Pressure

Symptoms Of High Blood Pressure

Make sure that you get your blood pressure checked on a regular basis. This is important since high blood pressure very often does not cause obvious symptoms. Unfortunately, the effects of having high blood pressure can be extremely severe. The following health issues are all linked to hypertension :

• heart attack
• metabolic disorder

High Blood Pressure: The Silent Killer

Approximately 1/3 of American adults suffer from high blood pressure, also known as hypertension, most without even knowing. Dubbed a silent killer, hypertension has very few symptoms until you get into a dangerously high range. However, sustained moderate hypertension can cause heart disease, stroke, angina, arterial plaque build-up, heart attack, and a slew of other conditions, all without symptoms while the damage is being done. On the flip side, hypertension can also be caused these health issues, creating a vicious cycle that raises your blood pressure continuously. The majority of these conditions are fatal if left untreated. Depending on the root cause of your hypertension, green tea may help bring your blood pressure numbers down to a more reasonable range.

Ginseng Tea: Natural Blood Thinner

Though ginseng has not been formally evaluated by the Food and Drug Administration, drinking it may potentially give a boost to your heart. Studies do support that ginseng may lower blood pressure by relaxing the arteries, says Day. It thins the blood by blocking platelet adhesion, and it may improve cholesterol profiles. Palinski-Wade says to consider ginseng tea a tasty replacement for a more sugary beverage, which also has heart-boosting benefits. Replace that sugar-loaded sweet tea with a glass of brewed ginseng tea instead. Not only will this provide you with a slimming benefit, but it will also reduce your intake of excess sugar, which can damage your heart, she says.

As with most teas, talk to your doctor if youre taking blood thinners like Coumadin or anti-platelet drugs such as Plavix .

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Green Tea May Help You Lose Weight

In a midday slump? Consider steeping a cup of green tea, which contains 28 milligrams of caffeine, according to the Mayo Clinic, and may help fend off diabetes.

A review of studies suggested that green tea and green tea extract may help lower blood glucose levels and may play a role in helping prevent type 2 diabetes and obesity.

A study mentioned in the review found that people who drank green tea habitually for more than 10 years had lower body fat and a smaller waist circumference than those who did not. And obesity can raise a persons risk of developing type 2 diabetes by at least sixfold, according to a study published in April 2020 in the journal Diabetologia.

One of the reasons green tea may play a role preventing diabetes? It contains a potent compound called epigallocatechin gallate . EGCG has been found to increase the uptake of glucose into muscle cells, says Palinski-Wade. According to a review published in February 2019 in the International Journal of Molecular Science, this process of EGCG stimulating glucose to enter muscle cells may also be useful to treat obesity.

Per the U.S. Department of Agriculture , one cup of green tea has 0 carbohydrates, 0 grams of sugar or fat, and a mere 2.4 calories, making it an all-around healthy choice.

Search Strategy And Eligibility Criteria

We explored PubMed, Embase, and the Cochrane Library from the index date of each database through September 2019 by using the following terms: green tea, tea component, green tea extract, tea solid, catechins, EGCG, Camellia sinensis, and tea polyphenols, which were paired with the following words: blood lipid, blood cholesterol, high-density lipoprotein cholesterol, low-density lipoprotein cholesterol, triglyceride, or cardiovascular. We further restricted the search to studies on humans and to English articles. Additional studies not captured by our database search were retrieved via a manual search of references from the originally identified reviews and research reports.

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Chamomile Tea For High Blood Pressure

Chamomile tea has anti-inflammatory and hypertensive properties. It is made from the flower heads of the chamomile plant and it helps to relax blood vessel walls and stimulates the greater loss of fluids, slashing blood pressure through the kidneys. Chamomile flowers contain essential oils which are a rich source of antioxidant polyphenols.

These actions together help to lower high blood pressure, especially where hypertension is linked with anxiety and stress. Chamomile tea for blood pressure is prepared by putting the flower heads of the German chamomile and Roman or English chamomile in hot water and placing them together.

You should then allow them to brew for a while, before sipping the drink. You can add dried hibiscus leaves to boiling water, steep it for five minutes, strain and have it.

Olive Leaf Teafor Blood Pressure

Olive leaves and their products have been used in medicine for thousands of years. It has been reduced the systolic blood pressure in humans by an average of 11.5 points mmHg in just eight weeks. 4.8 points reduced the diastolic blood pressure. Olive leaf tea and its extract can help support healthy blood pressure. Olive leaves contain several primary polyphenols, such as oleuropein and oleacein. Polyphenols occur naturally in plants. They help protect against a range of conditions, such as heart disease and cancer. These polyphenols may underlie some of the potential health benefits of olive leaf extract.

Olive leaf tea has a unique taste and properties. Light stepping creates a satisfying mellow taste, while long stepping creates a bitter flavor. This can be mellowed with a slice of fresh lemon, stevia, honey, milk, sugar, and other herbal flavorings. Drink 1 cup daily.

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What Else Can Help

In addition to adding hypertension-lowering drinks to your diet, you can try the following to help lower your blood pressure:

• Get moving. Incorporating physical activity into your daily routine may be as effective at lowering blood pressure as some medications. The American Heart Association recommends 150 minutes per week of moderate activity or 75 minutes per week of vigorous activity for health benefits.
• Shed excess pounds. If youre overweight or obese, your heart has to work harder to pump blood throughout your body. Even losing just a few pounds can help lower your blood pressure.
• Check out the DASH diet. The DASH diet, which was specially designed to prevent and treat hypertension, emphasizes unprocessed foods like fruits and vegetables, whole grains, and lean proteins.
• Quit smoking. Each cigarette you smoke triggers a short-term increase in your blood pressure. Over the long-term, tobacco use can harden your arteries which, in turn, can lead to high blood pressure.
• Limit stress. Chronic stress can contribute to high blood pressure. Avoid stressors when you can, and try to find healthy ways to manage your stress. While not all sources of stress can be eliminated, setting aside time for relaxation may help calm your mind and lower your blood pressure.

Final Thoughts On Tea For High Blood Pressure

A healthy diet plays a major part in decreasing high blood pressure, and tea consumption can be a big part of your diet and overall healthy lifestyle.

In this article, we reviewed the best tea for high blood pressure. The teas we featured for lowering blood pressure included black tea, green tea, oolong tea, white tea, hibiscus tea, basil tea, nettle tea, lemon tea, garlic tea, java tea, rooibos tea, barley tea, and jasmine tea. The caffeine and polyphenols in many of these teas are responsible for the blood pressure reduction.

How do you make tea to lower blood pressure? Steeping green tea will take about three minutes however, any longer and the tannins in this tea will make it bitter. Other teas will take up to five minutes or more to steep.

Also read:

• Foods that Raise Blood Pressure

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Not Just A Snake Oil Myth Green Tea Can Really Lower Blood Pressure

Overall, green tea is a great choice for hypertension sufferers, helping to correct root causes of high blood pressure:

• Reduce stress levels
• Reduce sugar intake and weight
• Improve arterial size and heart function
• Increase mental clarity

Many studies have been performed showing the effectiveness of green tea on health, but green tea has been used for centuries by Japanese who knew the health benefits before our modern societies started conducting tests. Japanese people have one of the arguably healthiest diets in the world, and the best life expectancy in the world, mainly due to diet, which includes a healthy amount of green tea. In fact, green tea is so popular you can find many other foods in green tea flavors. Not only is green tea delicious, its a great way to increase your overall health and life expectancy by helping to take care of your vascular system and decrease blood pressure and the work your heart has to do on a daily basis.

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Hibiscus Tea For High Blood Pressure

Of all the teas available, Hibiscus teas plays a significant role in treating blood pressure. Hibiscus tea is power-packed with antioxidants that help fight free-radicals which are commonly known to damage blood cells. Several types of research have proved that Hibiscus tea can help treat arthritis and also help in losing weight.

How To Get More Benefits From Your Tea

If you are ready to pack a seriousand potentially lifesavingantioxidant punch to your health, drinking more tea might be right for you.

Green, as well as white, black and oolong teas, are all derived from Camellia sinensis, a plant native to India and China. The main difference between all the varieties is how the leaves are processed. The less processing, the higher the antioxidant value. Green and white undergo the least amount of processing, making them the richest sources of antioxidant flavanols.

To brew a delicious cup of green tea, heat water to about 175°F, and steep the tea bag for about three minutes. For loose tea, use 12 teaspoons for every 8 ounces of water and steep for 12 minutes. You can also brew a pitcher and enjoy it over ice throughout the day.

Both green and white tea have a mild taste that most people find enjoyable, but if you feel the need to sweeten it, be sure to use stevia or monkfruit sweetener rather than sugar, aspartame, or sucralose. If you do not like stevia, a teaspoon or two of honey should do the trick. For maximum antioxidant benefit, try to drink 34 cups per day.

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Black Tea May Help Reduce Insulin Resistance

Black tea comes from the same plant as green tea, so as with green tea, youll reap diabetes-friendly benefits. Though it’s the same plant, different processing methods are used to create it, explains Stefanski.

A review published in June 2019 in the journal Antioxidants notes that some epidemiological studies show that drinking black, green, or oolong tea may reduce the risk of developing diabetes or diabetes complications. Plus, the researchers suggest tea may work in the body in part by improving insulin resistance, playing an insulin-like role, as well as alleviating the inflammatory response.

Also, black tea may work to help people with diabetes in other ways. Animal studies on black tea have found it may reduce carbohydrate absorption and therefore improve blood glucose control however, more research is needed on humans, explains Palinski-Wade. A review published in December 2016 in the journal Molecules found that black tea lowered body weight in animals.

Other research, published in January 2017 in the Asia Pacific Journal of Clinical Nutrition, found that drinking black tea after consuming sugar helped control blood glucose. The small study looked at people with prediabetes as well as people without diabetes.

More positive news for black tea drinkers: Another review found that tea drinkers, including those who drink black tea, had a lower prevalence of incidence of type 2 diabetes.

Amazing Catechins Keep Your Heart Healthy

Green teas contain organic compounds known as polyphenols, which are a type of antioxidant. Polyphenols can be broken down into many subcategories, including a group called flavonoids, which contain catechins. Catechins are tiny powerhouse antioxidants found in green tea that destroy free radicals and improve your vascular system.

Catechins help to improve endothelium-dependent vasodialation, which means it helps to increase the size of your arteries, lowering your blood pressure. Arteries narrow with age when the endothelium lining of arteries cease to function properly. Because of this, different medical conditions such as plaque build-up can occur, which in turn raises blood pressure.

To get the most from catechins, be sure to steep your tea slightly longer than you normally would. The longer the tea steeps, the more catechins it will contain.

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What Kind Of Tea Is Good For High Blood Pressure

It is the most widely consumed drink, after water. There are many different types of tea available, like Darjeeling and Chinese teas which have a cooling, slightly bitter, and astringent flavor, and some which have vastly different profiles that include floral, nutty, sweet, or grassy notes. AAlso, then there are types which are best known for their benefits like lowering high blood pressure.

Types of tea to lower blood pressure are:

Caffeine And Blood Pressure

Caffeine is a bitter substance found naturally in tea leaves and other plants. The Food and Drug Administration has recommended that healthy adults drink no more than 400 milligrams of caffeine each day. Regular tea can contain 14 to 60 milligrams of caffeine per 8 ounces, notes the U.S. National Library of Medicine. Small traces of caffeine will still be found in tea that is considered caffeine free, just less than their regular counterparts.

Caffeine has many effects on the body, such as stimulating your central nervous system so you feel energetic and awake. It may also increase your blood pressure temporarily, especially one hour after consumption, when it’s at peak level in the blood. The reason behind the brief rise in blood pressure is still unclear, and some people may be more sensitive to caffeine effects than others, according to the Mayo Clinic.

If you already deal with high blood pressure, it’s best to consult your doctor on whether you should limit or stop drinking caffeinated beverages. It’s also important to avoid drinking large amounts of caffeine before participating in activities that naturally raise your blood pressure, such as exercising or physical labor, says Mayo Clinic.

Read more:Caffeine in Green Tea Vs. Black Tea

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The Best Teas To Reduce Blood Pressure

If you suffer from high blood pressure there are plenty of things you can do to reverse the condition. Certain lifestyle changes can make all the difference to your health. Eating a better, more nutritious diet, getting plenty of exercise, quitting smoking and reducing smoking can all help bring your blood pressure back under control. Stress is a major risk factor so working on relieving your stress levels naturally can also have a positive impact.

As well as these lifestyle changes, certain herbs and teas can also help you get your blood pressure down to normal levels. Studies show that certain herbal remedies and teas can have a very positive impact on blood pressure without the side effects experienced from blood pressure medications. This article will look at the most effective teas to treat hypertension and prevent your condition from recurring.

Role Of Polyphenols In Regulating Blood Pressure

The main polyphenols in teas include theaflavins, catechins, flavonoids, and tannins. In particular, green tea and black tea contain the catechin epigallocatechin gallate , plus other catechins like epicatechin, epigallocatechin, and epicatechin gallate. Green tea also contains flavonols like quercetin and kaempferol.

What are the benefits of catechins in tea for high blood pressure? Catechins are able to maintain blood pressure balance through the regulation of nicotinamide adenine dinucleotide phosphate oxidase gene subtype and promote the expression of heme oxygenase.

Research also shows that catechins can inhibit RNA expression in patients with high blood pressure.

The EGCG and epicatechin have particularly strong heart health-promoting, antihypertensive capabilities. The concentration of catechins in green tea is also thought to be much higher than that of black tea.

Studies show that EGCG significantly reduces blood pressure in hypertensive rats. EGCG stimulates nitric oxide production, and this suggests that it can improve symptoms of hypertension.

The tannins, flavonoids, and theaflavins in tea have also been reported to lower blood pressure. Quercetin is also able to reduce blood pressure and lower the severity of hypertension, according to human studies. Quercetin is able to improve heart health by reducing oxidative stress.

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