High blood pressure, often known as hypertension, is a major risk factor for a variety of cardiovascular diseases, including heart disease, stroke, and heart attacks. While medicine and lifestyle changes are commonly used to manage high blood pressure, natural solutions such as tea can also provide relief and treatment.
In this article, we will discuss how including a couple cups of tea in your daily routine can be a simple method to boost your cardiovascular health.
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Does tea avoid hypertension?
One of the most effective strategies to treat hypertension is through lifestyle changes such as a heart-healthy diet, regular physical activity, and stress reduction. Aside from lowering sodium intake, drinking heart-healthy teas like hibiscus or chamomile can be part of a comprehensive strategy to blood pressure management.
According to 2019 research, the active components in tea may relax blood vessels, improve the function of your arteries, reduce inflammation, and assist control specific processes in the body that affect blood pressure.
What is the best tea for hypertension?
1. Hibiscus Tea
Hibiscus tea is produced from dried hibiscus flower petals. This has a bright red colour and a tangy, slightly sour flavour including anthocyanins and polyphenols, which may help relax blood vessels, resulting in lower systolic and diastolic blood pressure levels.
Based on studies, drinking hibiscus tea on a regular basis is connected with small but significant blood pressure-lowering effects, making it a popular choice as a natural cure for hypertension.
2. Green Tea
Next is green tea. Green tea is a popular beverage produced from the Camellia sinensis plant’s leaves that contains naturally occurring compounds known as catechins, including epigallocatechin gallate (EGCG). These have been linked to a variety of health benefits, including lower blood pressure.
In fact, according to a 2023 study including over 76,000 participants in Southwest China, green tea consumption in general — regardless of how much and for how long — is connected with a decrease in systolic blood pressure. It also aids in boosting the mood and weight loss.
3. Olive Leaf Tea
Olive leaf tea has a mild, herbal flavour and is made from the leaves of the olive tree. This tea contains substances like oleuropein and hydroxytyrosol, which help regulate blood pressure by relaxing blood vessels.
Consuming olive leaf tea for 28 weeks — prepared by steeping 5 grammes of dried and ground leaves in 250 millilitres of warm water and drinking twice daily — has resulted in a significant reduction in the individuals’ systolic and diastolic blood pressure within 4 weeks, according to a 2017 study.
Furthermore, a significant proportion of participants, who were limited to persons with type 2 diabetes and prehypertension, reached normal blood pressure values.
4. Chamomile Tea
Chamomile tea is extracted from dried chamomile flowers (Matricaria chamomilla or Chamaemelum nobile). This is well-known for its mild, soothing, and calming characteristics and is frequently used to promote relaxation and decrease stress, which can benefit blood pressure indirectly.
It includes a variety of useful components that contribute to its medicinal qualities, including flavonoids, terpenoids, and coumarins. According to research, chamomile tea has anti-inflammation, antioxidation, liver protection, potential anticancer benefits, and blood pressure management properties.
5. Hawthorn Berry Tea
Hawthorn tea, which has traditionally been used to support heart health, may help widen blood vessels, boosting blood circulation and contributing to lower blood pressure. Coming from the Hawthorn berry, this tea has a somewhat sweet and tangy flavour.
A 2020 analysis of four randomised controlled studies discovered that taking hawthorn preparations (tablets or liquid drops) for at least 12 weeks significantly reduced blood pressure in people with moderate hypertension, including prehypertension or stage 1 hypertension.
How can I make my tea more healthy?
To begin with, our first recommendation is to choose high-quality tea. The flavour and possible health benefits of tea are greatly influenced by the quality of the tea leaves or tea bags used. Take note that teas purchased from reputed brands or speciality tea shops frequently have a better flavour and higher levels of antioxidants.
Moreover, when brewing tea, also consider the temperature of the water. For the best extraction, different varieties of tea require different water temperatures. Green tea, for example, is best brewed with water that is 175-185°F (80-85°C), whereas black tea benefits from slightly hotter water that is 200-212°F (93-100°C). When making tea, make sure to avoid oversteeping which can result in bitterness, and understeeping, which can result in a weaker flavour and fewer health benefits.
Lastly, feel free to add some natural flavours to your cup of tea! Adding a drizzle of honey, a squeeze of lemon, or a slice of ginger not only improves the flavour but also provides additional health advantages.
If you want it sweeter, go for honey. Zesty? Lemon is the key. But if you want it to be healthy for and anti-inflammatory, adding ginger and turmeric is highly recommended! While they are easy to find on your kitchen cupboard, these ingredients can also make your tea more delightful, while also maximizing its benefits for your body!