What to Drink Every Day to Keep Blood Pressure Normal: The Healthiest Tea for the Heart

This drink not only helps lower blood pressure shortly after consumption but also strengthens blood vessels in the long term.

This drink not only helps lower blood pressure shortly after consumption but also strengthens blood vessels in the long term.

Nearly half of the adult population suffers from high blood pressure, or hypertension. This significantly increases the risk of cardiovascular disease and stroke. In addition to medication, lifestyle choices—especially daily habits—play a crucial role in blood pressure control.

Green Tea Protects Arteries from Damage

Green tea helps blood vessels relax, but its main benefit lies in its long-term protective effect. The polyphenols with antioxidant properties found in green tea are believed to protect arteries from oxidative stress and chronic inflammation—key factors that contribute to rising blood pressure with age.

The catechins in green tea support blood vessel health by reducing inflammation and improving vascular function.

Over time, this may make arteries more flexible, allowing them to expand and contract more easily, which helps the heart pump blood more efficiently.

Caffeine May Temporarily Raise Blood Pressure

Despite its benefits, it’s important to remember that green tea contains caffeine. Although it has significantly less caffeine than coffee—about 30 mg per 225 ml cup compared to roughly 95 mg in the same serving of coffee—it can still cause a short-term increase in blood pressure.

In people who are particularly sensitive to caffeine, green tea may temporarily raise blood pressure shortly after consumption.

However, this effect usually fades within a few hours as the body metabolizes the caffeine. For most people, the short-term impact of caffeine does not outweigh the long-term cardiovascular benefits of green tea.

How Much Green Tea Should You Drink Daily?

There are no official guidelines on the exact amount of green tea needed to lower blood pressure. However, most studies have involved participants drinking three to four cups of green tea per day.

The most noticeable reductions in blood pressure were observed with regular consumption over a period longer than three months.

Preparation also matters. Most of green tea’s beneficial polyphenols are released during the first five minutes of brewing, so allowing the tea to steep for several minutes helps maximize the health benefits of each cup.

How Green Tea Improves Blood Circulation

The heart-healthy effects of green tea are linked to catechins—powerful antioxidant compounds that help keep blood vessels elastic and open while improving blood circulation. This has a positive impact on overall cardiovascular health.