Tea Edges Out Coffee for Heart Health, While Both May Aid Brain Function

Recent studies and expert analyses suggest that while both tea and coffee offer health advantages, tea may hold an edge for heart health, while coffee shows potential for weight management. Both beverages are associated with reduced dementia risk, although researchers caution that observational studies cannot definitively prove causation.

A significant concern highlighted is the temperature of hot drinks. A study indicates that consuming beverages above 65°C (149°F) may triple the risk of developing esophageal cancer. Black coffee, typically served between 65°C and 70°C, falls into this risk category, whereas tea with milk averages around 57°C.

Heart Health Benefits

Cardiovascular disease affects millions, and both tea and coffee have demonstrated potential benefits. Coffee's polyphenols, particularly chlorogenic acids, are believed to protect blood vessel linings, improve blood flow, and reduce arterial plaque buildup. A meta-analysis found that moderate coffee consumption (two to four cups daily) was linked to an 8% lower risk of heart failure. However, excessive caffeine intake can elevate heart rate and blood pressure, posing risks for sensitive individuals.

International guidelines suggest limiting filter coffee to four to five cups per day due to caffeine content. Tea, on the other hand, allows for higher consumption before reaching caffeine-related limits, with eight to 13 cups considered safe.

Large reviews indicate that drinking black tea is associated with a 14% lower risk of death from heart disease, with 1.5 to three cups daily being the optimal range. The plant compounds in tea, specifically flavonoids, are thought to support blood vessel health and have been linked to small reductions in blood pressure. Experts also note that adding excessive sugar to tea can negate its health benefits by increasing free sugar intake.

Weight Management and Coffee

For those looking to manage their weight, plain coffee is a low-calorie alternative to sugary drinks and may also temporarily suppress appetite. Studies suggest coffee compounds, not caffeine, could influence gut hormones that signal fullness. A Finnish study observed that higher coffee consumption was associated with less total and abdominal fat and more muscle, particularly in men.

However, the calorie content of coffee can increase dramatically with the addition of syrups, sugar, and cream, turning a low-calorie beverage into an energy-dense one that can contribute to weight gain. English breakfast tea has shown no significant weight loss effects, though it remains a low-calorie alternative to sugary beverages.

Cognitive Function and Dementia Risk

Evidence suggests both tea and coffee may play a role in long-term brain health and potentially warding off dementia. An analysis of health data from over 130,000 people indicated the lowest dementia risk was associated with drinking two to three cups of coffee or one to two cups of tea daily. While these findings are observational, the antioxidants and anti-inflammatory properties of polyphenols found in tea are theoretically beneficial for brain and vascular health.