High blood pressure, also known as hypertension, is a prevalent health condition that affects millions of people worldwide. It is a significant risk factor for cardiovascular diseases, stroke, and other serious health complications. While medication and lifestyle changes are commonly prescribed to manage hypertension, emerging research suggests that certain herbal teas may offer complementary benefits in supporting blood pressure regulation. In this article, we explore the scientific evidence behind various herbal teas’ potential to aid in managing high blood pressure.
What is considered high blood pressure (hypertension)?
Hypertension is a common condition that can develop when your blood flows at a higher-than-normal pressure through your arteries. Two numbers make up your blood pressure – your systolic and diastolic numbers.
Systolic blood pressure (SBP): Pressure when your heart ventricles are pumping blood out of your heart.
Diastolic blood pressure (DBP): Pressure between your heartbeats as your heart fills with blood.
Throughout the day, your blood pressure changes based on your activities. A normal blood pressure, for most adults, is less than 120/80mm Hg (millimeters of mercury). The 120 is your systolic blood pressure (SBP), and the 80 is your diastolic blood pressure (DBP).
Consistent 130mm Hg or higher systolic readings, or 80mm Hg or higher diastolic readings, are considered high blood pressure.
Relationship between tea and blood pressure levels
The benefits of tea are frequently linked to the beverage being rich in polyphenolic substances or flavonoids. Flavonoids can play a significant role in controlling and treating hypertension.
The antihypertensive effects of consuming tea have become a popular topic for research. Clinical studies⁶ have tried to describe tea’s role in decreasing blood pressure.
Both black and green teas are brewed from the Camellia sinensis shrub’s leaves, but green tea comes from unfermented leaves and has more antioxidants. The oxidation during black tea’s fermentation process decreases its antioxidant levels.
Certain polyphenols (catechins) in black and green teas help relax the smooth muscle lining blood vessels, which could result in lower blood pressure.
These catechins include:
Epicatechin (EC)
Epicatechin gallate (ECG)
Epigallocatechin (EGC)
Epigallocatechin gallate (EGCG)
Gallocatechin gallate (GCG)
Catechin gallate (CG)
Catechin (C)
Gallocatechin (GC)
Until now, the molecular mechanism that contributes to the impact on blood pressure hasn’t been explained.
Not only this, but tea also has L-theanine, an amino acid proven to decrease blood pressure in people under stress.
What Are Catechins?
All tea comes from the Camellia sinensis plant. The level of leaf fermentation determines the type of tea:
White: Unfermented young buds
Green: Unfermented fully grown leaves
Oolong: Partially fermented
Black: Fully fermented
Pu-erh: Aged and fully fermented
Herbal teas are not considered true teas, because they are made from plants other than the Camellia sinensis plant.
The leaves of Camellia sinensis contain polyphenols that belong to the catechin family. These catechins have antioxidant properties. Antioxidants fight free radicals (molecules that cause oxidation from chemical reactions in the body). This helps prevent or delay cell damage and protect against inflammation.
White and green tea contain a higher concentration of catechins than other tea varieties. That’s because the fermentation process used to make black or oolong tea causes the oxidization of catechins.
7 Teas That Are Good For High Blood Pressure
1. Hibiscus Tea
Hibiscus tea, made from the dried calyces of the hibiscus flower, has garnered attention for its potential antihypertensive properties. Several studies have linked regular hibiscus tea consumption to a significant reduction in both systolic and diastolic blood pressure levels. The tea’s high content of anthocyanins and polyphenols is believed to contribute to its blood pressure-lowering effects by promoting blood vessel dilation and reducing oxidative stress.
2. Green Tea
Green tea, derived from the Camellia sinensis plant, is rich in catechins, particularly epigallocatechin gallate (EGCG). These bioactive compounds have demonstrated potential benefits in cardiovascular health, including blood pressure regulation. Studies have shown that regular consumption of green tea may help lower blood pressure, improve endothelial function, and reduce the risk of hypertension-related complications.
3. Oolong Tea
Oolong tea, a traditional Chinese tea, falls between green and black tea in terms of oxidation. It contains various beneficial compounds, such as theaflavins and thearubigins, which are thought to contribute to its antihypertensive effects. Some research suggests that oolong tea consumption may lead to reductions in blood pressure levels, although more studies are needed to establish its efficacy definitively.
4. Rooibos Tea
Rooibos tea, or red bush tea, is a herbal tea native to South Africa. It is caffeine-free and rich in antioxidants like aspalathin and quercetin. These antioxidants have shown promise in reducing oxidative stress and inflammation, factors that may contribute to hypertension. While human studies are limited, animal research suggests that rooibos tea may have a positive impact on blood pressure levels.
5. Hawthorn Tea
Hawthorn tea is made from the leaves, flowers, and berries of the hawthorn plant. Traditionally used for cardiovascular ailments, this tea contains flavonoids, oligomeric proanthocyanidins, and other compounds that may support heart health. Some studies have reported that hawthorn tea consumption could help lower blood pressure and improve blood flow.
6. Olive Leaf Tea
Olive leaf tea, derived from the leaves of the olive tree, contains oleuropein, a potent polyphenol known for its cardiovascular benefits. Animal studies have shown that oleuropein can help lower blood pressure by relaxing blood vessels and reducing arterial stiffness. However, more human trials are needed to validate these findings.
7. Dandelion Tea
Dandelion tea, made from the roots or leaves of the dandelion plant, has been traditionally used as a diuretic and blood pressure regulator. Some studies suggest that dandelion extracts may have antihypertensive effects by promoting urine production and sodium excretion, which can help reduce blood volume and subsequently lower blood pressure.
Read more:
13 Foods That Are Good for High Blood Pressure
Effects of Warm Water on High Blood Pressure: Benefits & Cautions
Is Milk Good for High Blood Pressure?[Revealed!]
Other ways to manage blood pressure
Blood pressure needs regular practice to keep it normal. You need to follow other healthy practices to manage blood pressure. Some of them are:
Reduce bodyweight if you are overweight
Quit smoking
Eat a healthy and nutritious diet which is loaded with fibre
Exercise regularly at least for 30 minutes
Limit your alcohol and caffeine intake
FAQs about the effect of herbal tea on high blood pressure
Q1. Are there any potential side effects or interactions to be aware of when using herbal teas for hypertension?
While herbal teas are generally considered safe, some may have potential side effects or interactions with medications, especially for individuals with hypertension. For example, hibiscus tea might have a mild diuretic effect, which could lead to electrolyte imbalances if consumed excessively. Green tea contains caffeine, which could raise blood pressure in some individuals. Hawthorn tea might interact with certain heart medications. Additionally, some herbal teas may have individual variations in efficacy, and not all teas may lower blood pressure significantly. It is essential for individuals with hypertension to consult their healthcare provider before using herbal teas to avoid any potential adverse effects or interactions.
Q2. How long should one consume herbal teas before expecting to see improvements in blood pressure?
The timeframe for seeing improvements in blood pressure through the consumption of herbal teas can vary from person to person. Some individuals may experience subtle changes within a few weeks of regular tea consumption, while others may take longer. Factors such as the severity of hypertension, overall health condition, and adherence to a healthy lifestyle play a role in the response to herbal teas. It is essential to be patient and consistent in consuming herbal teas while also maintaining a balanced diet, regular exercise, and any prescribed medications.
Q3. Can herbal teas replace conventional blood pressure medications?
No, herbal teas cannot replace conventional blood pressure medications. While some herbal teas have shown potential in supporting blood pressure management, they should not be used as a substitute for prescribed medications. Hypertension is a serious medical condition that requires proper medical evaluation and treatment. Conventional blood pressure medications have been extensively studied and proven effective in controlling blood pressure and reducing the risk of complications. Herbal teas can be a complementary addition to a healthy lifestyle and may offer some benefits, but they should be used in consultation with a healthcare provider and as part of an overall hypertension management plan.
Q4. Are there any specific herbal teas to avoid for individuals with hypertension?
Yes, individuals with hypertension should exercise caution with certain herbal teas. Teas containing licorice root or licorice extract should be avoided, as they can raise blood pressure. Additionally, herbal teas with high caffeine content, such as black tea or yerba mate, may also have a temporary impact on blood pressure levels. It’s important for individuals with hypertension to carefully read tea labels and avoid teas that may have adverse effects on their blood pressure.
Q5. How do the antioxidants in herbal teas contribute to blood pressure management?
The antioxidants present in herbal teas, such as flavonoids and polyphenols, play a crucial role in blood pressure management. These antioxidants help reduce oxidative stress and inflammation in the blood vessels, promoting their relaxation and improving endothelial function. By dilating blood vessels, antioxidants facilitate better blood flow and lower resistance, ultimately leading to decreased blood pressure levels. Regular consumption of herbal teas rich in antioxidants may contribute to improved cardiovascular health and support blood pressure regulation, making them a valuable addition to a hypertension management plan.
Q6. Do different varieties of green tea have varying effects on blood pressure?
Yes, different varieties of green tea can have varying effects on blood pressure. The differences are mainly due to variations in the levels of catechins, particularly epigallocatechin gallate (EGCG), and caffeine content. Studies have shown that high EGCG content in green tea is associated with greater blood pressure-lowering effects. However, green teas with higher caffeine content might have a temporary increase in blood pressure. Moderation in green tea consumption and choosing teas with higher EGCG and lower caffeine levels may be beneficial for blood pressure management.
Q7. How do herbal teas compare to traditional medications in managing hypertension?
Herbal teas and traditional medications differ in their approach to managing hypertension. Conventional medications are scientifically tested and regulated treatments that have proven efficacy in reducing blood pressure. They offer precise control over blood pressure levels. On the other hand, herbal teas may have a more subtle and gradual impact on blood pressure due to their natural components. While herbal teas can be a supportive addition to a healthy lifestyle, they should not be used as a sole replacement for prescribed medications in managing hypertension, especially in more severe cases.
Q8. What are the key factors to consider when choosing the right herbal tea for blood pressure management?
When choosing the right herbal tea for blood pressure management, several key factors should be considered. Firstly, opt for herbal teas with scientific evidence supporting their blood pressure-lowering effects, such as hibiscus or green tea. Ensure the tea is free from any potential allergens or substances that may interact with medications. Choose caffeine-free options, as excessive caffeine intake can temporarily raise blood pressure. Additionally, consult with a healthcare provider to ensure the herbal tea is safe and appropriate for your specific health condition and individual needs.
Conclusion
While herbal teas show promise in aiding blood pressure management, it is crucial to understand that they should not replace prescribed medications or lifestyle modifications for individuals with hypertension. Herbal teas can complement existing treatment plans and contribute to overall cardiovascular health. Before incorporating any herbal tea into a hypertension management regimen, individuals should consult their healthcare providers, especially if they are on medication or have pre-existing health conditions.
It is essential to note that the scientific research on herbal teas and hypertension is continually evolving, and more robust clinical trials are required to establish their efficacy conclusively. As such, individuals are encouraged to stay informed about the latest research findings and work with healthcare professionals to make well-informed decisions regarding their high blood pressure management.