Black Tea Linked to Lower Risk of Heart Disease, Experts Say

Drinking black tea may be associated with a significantly lower risk of heart disease, according to recent scientific findings. A review of nearly two million people, published in the journal Epidemiology and Health in 2024, indicated that consuming the most black tea was linked to a 14% reduction in deaths from heart disease. Researchers suggest that the "sweet spot" for benefits lies between one-and-a-half to three cups per day.

These findings align with a series of studies highlighting the cardiovascular benefits of tea. A 2021 review proposed that plant compounds called flavonoids, particularly flavan-3-ols found in tea, may be responsible for these heart-healthy effects. Flavonoids are believed to improve blood vessel function by relaxing them, thereby reducing the workload on the heart. Consistently drinking two cups of unsweetened tea daily could provide sufficient flavonoids to lower the risk of cardiovascular diseases, including heart failure and stroke, according to that review.

Nichola Ludlam-Raine, a dietitian and author, noted that flavonoids "may support the health and function of our blood vessels" and that "randomised controlled trials have found small reductions in blood pressure with regular black tea consumption." However, she cautioned that added sugar can negate these benefits, emphasizing that "the overall dietary pattern that matters most for heart health."

Green tea, derived from the same plant as black tea but processed differently, also contains beneficial compounds like catechins, such as epigallocatechin gallate (EGCG). Lab research has suggested EGCG could help break down fatty plaques in blood vessels. However, experts from the British Heart Foundation have advised caution, stating that the body's efficient breakdown of EGCG may limit its impact on heart health. Despite this, moderate consumption of two to four cups of green tea daily can still offer a useful source of polyphenols, which may improve blood vessel function and reduce cholesterol.

Rooibos tea, a caffeine-free option, has shown potential in lowering cholesterol. A 2023 review in the Journal of Public Health in Africa found that individuals who drank rooibos tea for several weeks experienced nearly a 10% reduction in cholesterol levels. Another 2020 review indicated that rooibos consumption could reduce oxidative stress, which can damage blood vessels. Dr. Emma Derbyshire of the Tea Advisory Panel mentioned that rooibos may also have positive effects on blood sugar, bone, liver, cognitive, and respiratory health.

Fruit and berry teas, also caffeine-free, contain polyphenols, but experts suggest that eating whole fruit provides significantly higher amounts of these beneficial compounds. These teas can serve as a flavorful alternative to sugary drinks without the caffeine.

However, liquorice tea is not recommended for regular heart health consumption due to its natural compound glycyrrhizin. This compound can cause the body to retain salt and lose potassium, potentially leading to increased blood pressure, irregular heart rhythms, and fluid retention. Dr. Derbyshire advises caution with liquorice tea, especially for individuals with existing cardiovascular risk factors.

While coffee also contains heart-protective polyphenols like chlorogenic acids, its higher caffeine content leads some experts to favor tea. A 2026 meta-analysis suggested that moderate coffee consumption (two to four cups daily) was associated with an 8% lower risk of heart failure. Decaffeinated coffee may offer similar benefits.

It is important to note that many studies linking tea and coffee consumption to reduced heart risk are observational, meaning they cannot definitively prove cause and effect. Factors such as diet, lifestyle, and smoking habits can influence these outcomes. Experts emphasize that no single food or drink can solely transform heart health, and an overall healthy diet and lifestyle are paramount.