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Nearly half of American adults have high blood pressure, according to the CDC. But, while it’s common, living with hypertension is linked with a higher risk of heart attack and stroke.
While there are medications doctors can prescribe to treat high blood pressure, some may suggest making lifestyle changes first. (Always talk to your own doctor for personalized advice!) And, even if you are prescribed a medication, doctors still stress the importance of lifestyle modifications, which might include tweaking your diet. “Dietary changes are one part of helping regulate and maintain a healthy blood pressure,” says Cheng-Han Chen, M.D., interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical Center in Laguna Hills, CA. That may include drinking tea, he says.
It seems random, but much like studies suggesting that eating more bananas may help lower your blood pressure, there is some research to suggest that drinking certain teas may help with blood pressure management.
That doesn’t mean that your blood pressure will magically come down if you start sipping Earl Grey every day. And, there are a few side effects and risks to be aware of. (More on this soon!) But, doctors say that adding a little tea to your life may help with your blood pressure. Here’s why.
Meet the experts: Cheng-Han Chen, M.D., interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical Center in Laguna Hills, CA; Tara Collingwood, R.D.N., C.P.T., a dietitian and certified personal trainer; Ragavendra Baliga, M.B.B.S., a cardiologist at The Ohio State University Wexner Medical Center; Keri Gans, R.D.N., dietitian and host of The Keri Report podcast
Can tea lower your blood pressure?
It’s important to state this up front: Always talk to your doctor about any personal blood pressure concerns. Blood pressure is complicated, and it’s tough to say that doing something as simple as adding tea to your life will automatically turn things around. But there is some data to suggest that drinking tea may help with blood pressure management.
One meta-analysis published in the journal Medicine in 2020 analyzed data from 1,697 people across multiple studies and found that those who regularly drank green tea or green tea extract “significantly reduced” their systolic (the top number) and diastolic (the bottom number) blood pressure. However, the authors note that additional high-quality trials with larger sample sizes, longer durations, and various catechin dosages are needed to confirm these effects.
So, how might tea help? “Tea, especially green and black varieties, contains polyphenols,” says Ragavendra Baliga, M.B.B.S., a cardiologist at The Ohio State University Wexner Medical Center. These polyphenols improve the function of endothelial cells (the thin layer of cells that line the inside of blood vessels), lower oxidative stress that can lead to cell damage, and enhance the production of nitric oxide, a compound that relaxes and widens blood vessels, allowing for better blood flow and oxygen delivery around the body, he explains.
“These actions can support a modest reduction in blood pressure over time,” says Tara Collingwood, R.D.N., C.P.T.
Still, that doesn’t mean drinking tea will automatically help your blood pressure—it just may play a role in lowering it. Because of this, it’s still important to talk to your healthcare provider for personalized advice, Dr. Chen reiterates. Dr. Baliga also notes that the effects are more noticeable in people who have slightly elevated blood pressure or mild hypertension.
Potential risks and side effects
There are a few potential risks and side effects to keep in mind before you start downing tea to manage your blood pressure.
A big one experts flag is that the caffeine in tea may increase your blood pressure in the short term. “People who don’t have their blood pressure well-regulated may want to avoid it until they get a better range,” Dr. Chen says.
There are also potential drug interactions to keep in mind. “Green tea can affect warfarin, beta-blockers, and reduce folate or iron absorption,” Dr. Baliga says. He also recommends keeping this in mind: If you have more than five cups of tea a day, it can raise your risk of GI issues, iron deficiency, or insomnia.
Something else to consider: A lot of the research around tea and blood pressure focuses on black and green tea. Other forms of tea may have different effects on your health. “Herbal teas like licorice root can raise blood pressure or interact with medicines,” Collingwood says.
What type of tea can help lower blood pressure?
The research that’s available suggests that green tea is the way to go. “Green tea shows the strongest evidence, followed by hibiscus tea,” Dr. Baliga says. He also notes that black tea can have “modest effects” on blood pressure.
But unsweetened tea of any type can also have an indirect positive impact on blood pressure, points out Keri Gans, R.D.N., dietitian and host of The Keri Report podcast. “Replacing sugary drinks with these teas can support overall heart health,” she says.
How to use tea to lower your blood pressure
There’s no magic formula for using tea to lower your blood pressure, but Dr. Chen says that consistency may help. So long as you don’t have any of the contraindications mentioned above, he recommends starting out by having one unsweetened hot or iced tea a day to see how you like it. After that, Dr. Baliga says you can work up to having two to three cups of green or hibiscus tea a day. “Avoid sugar and full-fat milk—both may blunt benefits,” he says.
Other ways to lower your blood pressure
If you’ve been diagnosed with high blood pressure, it’s important to go over your treatment options with your healthcare provider. But Dr. Chen says those may include following the American Heart Association’s Life’s Essential 8. Those lifestyle tips include:
Eat a diet that focuses on whole foods, fruits and vegetables, lean protein, nuts, and seeds.
Aim for at least 2.5 hours of moderate-intensity exercise, or 75 minutes of vigorous physical activity a week.
Avoid using cigarettes and e-cigarettes.
Do your best to get seven to nine hours of sleep a night.
Manage your weight.
Manage your cholesterol by minimizing sugary foods and drinks, red or processed meats, salty food, refined carbohydrates, and highly-processed foods.
Try to manage your blood sugar.
Stay on top of your blood pressure.
“Life’s Essential 8 helps with almost everything cardiovascular-related,” Dr. Chen says.
Bottom line
Ultimately, experts recommend keeping tea in mind as an additional treatment for blood pressure. However, it’s not the only thing you should be doing to bring your numbers down. “Tea [is] a pleasant bonus—not a cure-all,” Dr. Baliga says.
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