Blood pressure is the force of blood against blood vessel walls. According to the National Cardiology Association's recommendations for diagnosing and treating hypertension, a diagnosis of hypertension is made when clinic blood pressure readings are 140/90 mmHg or higher. Prehypertension is indicated by readings between 120-139/80-89 mmHg, while optimal blood pressure is below 120/80 mmHg. For individuals with hypertension, even a 5 mmHg reduction can lower the risk of heart disease and stroke.
Green tea is a popular beverage, rich in plant compounds beneficial for cardiovascular health. Regular consumption can positively affect blood pressure through several mechanisms.
Helps dilate blood vessels and improve circulation
Most of green tea's cardiovascular and blood pressure benefits stem from catechins, a group of polyphenols with antioxidant properties that help blood vessels maintain elasticity and openness. Epigallocatechin gallate (EGCG), a specific catechin, stimulates nitric oxide production, promoting vasodilation and supporting short-term blood pressure reduction. This effect results from the synergistic action of multiple plant compounds found in green tea, not just a single one.
Supports long-term arterial protection
Beyond short-term vasodilation, green tea offers long-term benefits for arterial health. Its polyphenols combat oxidative stress and reduce inflammation, factors that contribute to blood vessel damage and age-related blood pressure increases.
By improving endothelial function and maintaining vessel wall elasticity, green tea catechins help blood vessels contract and relax flexibly, enabling the heart to pump blood more efficiently. This gradual yet sustainable effect contributes to maintaining a healthy vascular system long-term.
Temporary blood pressure increase
Green tea typically contains less caffeine than coffee, with about 30 mg of caffeine in one 240 ml cup compared to 95 mg in the same amount of coffee. As caffeine is a stimulant, individuals sensitive to it may experience a slight blood pressure increase when drinking green tea. This effect usually subsides after a few hours as the body metabolizes the caffeine.
For most users, this temporary increase does not negate green tea's long-term cardiovascular benefits. The long-term advantages of drinking green tea tend to outweigh caffeine's short-term blood pressure effects. Individuals prone to jitters from caffeine can opt for decaffeinated green tea, which still provides similar antioxidants.
Healthy adults can drink 3-5 cups of green tea daily for optimal benefits, depending on individual constitution and health goals. Blood pressure reduction is more noticeable when consumption is maintained for over 3 months. If you are currently taking medication for blood pressure or cholesterol, consult a doctor for safety.
Bao Bao (According to Health, Eatingwell)
