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I don’t know about you, but an increased risk of heart issues is definitely not my cup of tea.
You may have heard about the various benefits of this wonder drink, from boosting mood and bone density to contributing to longevity in Okinawa, “the land of immortals.”
But researchers are now shedding light on exactly how your tea preparation plays a role in health, particularly for your heart and blood vessels.
Researchers looked at data from over 485,000 people aged 30 to 79 to analyze their tea-drinking habits, including how often they drank tea, tea type, strength and temperature.
During an average nine-year follow-up, researchers tracked participants’ cardiovascular health, examining more than 14,800 heart and blood vessel cases, including heart disease, heart attacks, stroke, pulmonary heart disease and peripheral artery disease.
Here’s what they found.
What research says about the best way to prepare your tea
Habitual tea drinkers had a 12% lower risk of all vascular disease compared to infrequent drinkers, with cardiovascular risks decreasing further as consumption increases.
The lowest risk was seen among those drinking six to eight cups a day.
The kind of tea also made a difference.
While both black and green tea come from the same Camellia sinensis plant, black tea showed more consistent associations with lower health risks.
The difference stems from post-harvest preparation, where green tea is steamed or roasted, while black tea is oxidized in the air.
“I would not advise someone who enjoys green tea to switch to black tea or vice versa,” Dr. Leana Wen told CNN. “Both can be part of a heart-healthy diet.”
When it comes to tea strength — which is determined by brew time, the tea-to-water ratio, and water temperature — balance is key. Medium-strength tea was more closely associated with better health than either weaker or stronger brews.
Speaking of temperature, this research builds on previous research advising drinkers to let their tea cool down before consuming it. Drinking “burning hot tea” was associated with a 16% higher risk of vascular disease.
Conversely, the lowest risk of disease was seen among habitual tea drinkers who didn’t smoke and remained physically active. This group was 46% less likely to develop vascular disease.
Why is tea so good for you?
Tea has been consumed for over 2,000 years for good reason.
The tea plant is packed with catechins, which are antioxidants that limit how much cholesterol the body absorbs and help the liver clear cholesterol from the bloodstream. Preventing this cholesterol buildup is critical, as it can otherwise form clots and ruptures that lead to heart attacks or strokes.
Tea also has polyphenols, another type of antioxidant that fights daily cellular wear and tear, reduces inflammation and helps lower blood pressure.
There’s also L-theanine, an amino acid that anti-aging guru Dr. Nicholas Perricone says sharpens mental focus while keeping the mind relaxed.
However, research shows that adding sugar can hurt these health benefits. One study demonstrated that milk, sugar, and honey all lowered the antioxidant activity of tea in mice.
And because tea drinking varies widely around the world, geographic context matters.
In this new research, all 485,934 participants were from China, the world’s largest consumer of tea. By comparison, the US drinks slightly more than 1% of the tea China does.
This calls into question how applicable these findings are for Americans.