Tea is a staple beverage for many, from young people who favor the convenience of milk tea or bottled tea to middle-aged generations who enjoy brewing and chatting over tea at home. This tradition has long been deeply ingrained in daily life. Beyond its cultural value, this habit is also linked to a reduced risk of cardiovascular disease. In recent years, the potential benefits of tea leaves for health have garnered significant attention from the medical community, especially regarding the prevention of cardiovascular conditions.

According to the World Health Organization (WHO), cardiovascular disease has long been a leading cause of death globally, claiming approximately 17.9 million lives annually. Conditions such as hypertension, coronary artery disease, myocardial infarction, and stroke are often closely linked to diet, lifestyle habits, and chronic inflammation. A growing body of research indicates that moderate tea consumption can help lower the risk of cardiovascular disease, but the key lies in "how much" and "how it's consumed."

Medical studies suggest that tea, the beverage we consume daily, is the simplest and most effective heart-protective tool.

Why is tea considered heart-protective?

Tea leaves are rich in phytochemicals, including catechins, theaflavins, flavonoids, and polyphenols. These compounds possess strong antioxidant and anti-inflammatory properties, helping to minimize free radical damage to blood vessels. When blood vessels are subjected to prolonged oxidative stress, the vascular endothelium is prone to dysfunction, making it easier for cholesterol to accumulate on vessel walls and form atherosclerotic plaques.

The active polyphenols in tea can help improve blood vessel elasticity and promote blood circulation, thereby reducing the incidence of cardiovascular disease. Simply put, drinking tea does not directly cure heart disease, but it helps protect the cardiovascular system by improving vascular health and reducing chronic inflammation.

Drinking two to four cups (500-1000 ml) of unsweetened tea daily helps protect cardiovascular health. Photo: Bao Bao

How much tea is best to drink daily?

Many believe that because tea is healthy, more is better, but research findings do not support this. A meta-analysis of 14 prospective studies involving over 510,000 individuals showed that tea consumption is associated with a reduced risk of stroke.

Specifically, an additional three cups of tea daily was linked to an average 13% reduction in stroke risk, with the protective effect against ischemic stroke being most pronounced. Most studies also advocate that drinking two to four cups (approximately 500-1000 ml) of unsweetened tea daily is the ideal range to balance health benefits and safety.

Notably, studies on the link between tea consumption, cardiovascular disease risk, and all-cause mortality have found that for every additional cup of tea:

The risk of cardiovascular death decreases by about 4%.

The risk of stroke decreases by about 4%.

The rate of cardiovascular events decreases by about 2%.

All-cause mortality decreases by about 1.5%.

A large-scale study published in 2020 in the European Journal of Preventive Cardiology followed over 100,000 adults. Results showed that individuals who maintained a long-term tea-drinking habit (more than three times a week) had a lower risk of cardiovascular disease and death compared to those without this habit (less than three times a week). This correlation was most evident in the reduced risk of stroke, and tea drinkers could delay the onset of cardiovascular disease by an average of 1.4 years.

However, current research only indicates a correlational link between tea consumption and reduced cardiovascular risk; it cannot yet prove that tea consumption directly causes this reduction. Furthermore, more clinical studies are needed to determine the optimal amount and type of tea for the best results. Therefore, we should view tea consumption as part of a healthy lifestyle, not the sole method for preventing cardiovascular disease.

Does green, black, or oolong tea offer the best heart protection?

While green tea has more research evidence, there is currently insufficient basis to claim that one type of tea is completely superior to others.

For the general population, choosing an unsweetened tea that suits personal preference for long-term consumption is far more important than trying to pursue a specific type of tea. In fact, green, black, and oolong teas all originate from the same plant, the tea plant (Camellia sinensis). The difference between them primarily stems from varying levels of fermentation:

Green tea: Unfermented, retaining more catechins, and is currently the most researched type of tea.

Oolong tea: Partially fermented, combining characteristics of both green and black tea, and is very popular.

Black tea: Fully fermented, containing more theaflavins and thearubigins, also offers similar antioxidant effects.

Four common pitfalls when drinking tea:

Mistaking milk tea and bottled tea for actual tea: Many commercial teas on the market, though labeled as tea beverages, often contain large amounts of sugar, fructose, or creamer powder. A full-sugar bubble milk tea can contain over 40 g of sugar, equivalent to more than eight rock sugar cubes. Excessive sugar intake, conversely, increases the risk of obesity, diabetes, and cardiovascular diseases.

Replacing water with strong tea: While tea can help hydrate the body, using strong tea to completely replace water for extended periods can lead to excessive caffeine absorption, causing symptoms like rapid heartbeat, anxiety, and insomnia.

Consuming large amounts of tea on an empty stomach: Tannic acid (tannins) in tea can irritate the stomach lining, leading to abdominal discomfort, bloating, or gastroesophageal reflux.

Drinking tea in the evening affecting sleep: Sleep deprivation is already a risk factor for cardiovascular disease. If you are caffeine-sensitive, it is advisable to avoid drinking strong tea within six hours before bedtime.

Tea is not just a beverage to keep you alert daily; it can also be a significant asset in protecting your cardiovascular health, provided you adhere to the basic principles mentioned above. However, if you rely on tea to care for your heart, you must also remember to drink in moderation, avoid sugary teas, and prevent excessive caffeine consumption that leads to counterproductive effects.

Nevertheless, tea consumption is only a supportive measure. To manage cardiovascular disease, we must still prioritize a balanced diet, regular exercise, and healthy lifestyle habits. If your body shows unusual symptoms or you have related medical conditions, seek early medical examination and check-up at a healthcare facility.

My Y (According to Yahoo TW)