8 Teas for Heart Health: Benefits, Risks & Which to Choose

The ritual of tea is ancient, woven into cultures around the globe. Beyond its comforting warmth, a growing body of research suggests that regular tea consumption—and the *type* of tea—can have a measurable impact on long-term health, including cardiovascular wellbeing. A recent study highlighted a correlation between tea drinking and increased lifespan, particularly when sugar is kept to a minimum, reinforcing the idea that how we prepare our tea is as important as the tea itself. The study, which followed participants for a median of 8.7 years, found that those consuming three to under five cups daily experienced a life gain of over two years compared to non-tea drinkers. The research, published in 2024, underscores the potential benefits, but also highlights the importance of mindful consumption.

Black Tea: A Heart-Healthy Staple, With Caveats

For many, black tea is the first tea that comes to mind. And for good reason. “Black tea has cardio-protective benefits that can improve blood vessel function and blood flow,” explains Guy L. Mintz, MD, director of cardiovascular health at North Shore University Hospital in Latest York. These benefits are attributed to polyphenols and flavonoids, potent antioxidants found abundantly in tea leaves. Research suggests black tea may contribute to lower blood pressure, reduced inflammation, and improved cholesterol levels. Harvard Health Publishing reports that individuals consuming two or more cups of black tea daily had a 9% to 13% lower risk of premature death from any cause, including cardiovascular disease.

However, it’s not a simple endorsement. Black tea contains tannins, a class of polyphenols that, whereas beneficial in some ways, can interfere with iron absorption from plant-based foods. Grace Derocha, RD, national spokesperson for the Academy of Nutrition and Dietetics, points out this is why “tea time” traditionally followed meals, not accompanied them. Black tea boasts the highest caffeine content of all tea types. While less than coffee, caffeine levels vary based on the tea, brand, processing, and steeping time. Excessive caffeine can lead to a rapid heartbeat and elevated blood pressure. Pregnant individuals should limit intake to 200 milligrams daily—roughly four cups—and may consider minimizing caffeine altogether, consulting with their healthcare provider for personalized advice. It’s also crucial to discuss tea consumption with a doctor if you are taking any medications, as black tea can potentially interfere with certain drugs.

Green Tea: A Boost for Arterial Health

Green tea, often lauded for its health properties, appears particularly promising for cardiovascular health. Powerful antioxidants, especially epigallocatechin gallate (EGCG), may help prevent atherosclerosis—the buildup of plaque in the arteries. Since green tea is made from steamed leaves and undergoes less processing than black or oolong tea, it retains a higher concentration of EGCG. Derocha explains that this antioxidant helps prevent plaque buildup. Habitual green tea drinkers are also associated with a lower risk of cardiovascular diseases, and some research indicates it may even lower blood pressure in healthy individuals.

However, the benefits are most pronounced with regular consumption—more than one cup a day—and, like black tea, green tea contains caffeine. It also contains vitamin K, which can interact with blood-thinning medications like warfarin. Anyone taking such medications should consult their doctor before increasing their green tea intake.

Beyond Black and Green: Exploring Other Varieties

While black and green teas have the most robust research backing their heart-health benefits, other varieties offer potential advantages, though more study is needed.

White Tea: Antioxidant Power, Limited Heart Data

Harvested from young tea buds with minimal processing, white tea is rich in potent antioxidants and catechins, which protect against cell damage. However, specific research linking white tea directly to heart health is currently limited. Mintz notes that while it possesses antioxidant effects, dedicated studies exploring this connection are lacking.

Oolong Tea: A Potential Cholesterol Ally

Oolong tea, a partially oxidized tea, shows promise in preliminary studies. A review of existing research suggests it may be beneficial for heart health, protect teeth and bones, and even play a role in cancer prevention. However, larger, long-term clinical trials are needed to confirm these findings. It’s also worth noting that oolong tea can have a laxative effect, and claims of significant weight loss should be viewed with skepticism.

Chamomile Tea: Promoting Restful Sleep, Supporting Heart Health

Known for its calming properties, chamomile tea contains flavonoids that promote relaxation and sleep. Adequate sleep is crucial for heart health, and poor sleep quality has been linked to an increased risk of cardiovascular disease. However, chamomile can interact with anesthesia and may increase the risk of bleeding in individuals taking blood thinners. As with other herbal teas, it’s essential to inform your doctor about your consumption.

Ginseng Tea: A Safer Alternative to Supplements

Asian ginseng, traditionally used in Chinese medicine, is believed to boost energy, alertness, and circulation. While research suggests potential cardiovascular benefits, evidence remains inconclusive. Derocha recommends consuming ginseng in tea form rather than capsules, as supplements are often marketed with unsubstantiated claims and lack FDA approval. Caution is advised for those taking blood thinners.

St. John’s Wort: A Risky Choice for Heart Patients

St. John’s wort, often used to treat depression, poses significant risks for individuals with heart conditions. It can reduce the effectiveness of certain heart medications, including digoxin and ivabradine, and interactions can be life-threatening. Derocha advises opting for ginseng tea instead, and prioritizing black and green teas for heart health.

Rooibos (Red Tea): A Colorful Addition, More Research Needed

Rooibos tea, native to South Africa, is caffeine-free and contains plant flavonoids with potential cancer-fighting properties. While research is limited and results are mixed, Derocha suggests incorporating a variety of teas—red, black, white, and green—into your diet to benefit from their diverse nutritional profiles.

The Latte Factor: Keep It Simple

Fancy tea lattes, laden with sugar, calories, and carbohydrates, negate many of the heart-health benefits of tea. A recent study demonstrated that the benefits of unsweetened tea disappeared when sugar or artificial sweeteners were added. For optimal heart health, it’s best to enjoy your tea plain.

the evidence suggests that black and green tea, consumed without added sugar or artificial sweeteners, offer demonstrable heart benefits. While other teas may hold promise, further research is needed. As with any dietary change, it’s crucial to consult with your doctor, especially if you have underlying health conditions or are taking medications, to determine the best approach for your individual needs. The key takeaway is that a mindful approach to tea consumption—prioritizing quality, moderation, and simplicity—can be a valuable addition to a heart-healthy lifestyle.