Just 'a few cups of tea' daily could help lower blood pressure

Drinking a "few" cups of a popular hot drink every day could help with a serious health condition. Research has shown that consuming tea could impact your blood pressure levels.

Studies have revealed that drinking tea could influence your blood pressure readings. High blood pressure, also known as hypertension, is a relatively widespread condition with potentially dangerous implications.

Without proper treatment, it may result in life-threatening emergencies, including heart attacks and strokes. This occurs because it places additional stress on vital organs like the heart and brain.

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It's well-established that nutrition plays a crucial role in affecting blood pressure levels. In particular, excessive salt intake dramatically elevates blood pressure by causing the body to retain water, creating additional strain on blood vessels.

Consequently, changing your eating habits can reduce your risk of high blood pressure. And research has indicated this might be as straightforward as enjoying regular cups of tea.

One study, featured in Advances in Nutrition, examined 157 trials and 15 investigations into the effect of flavan-3-ols, which are found in tea, on the human body. Researchers discovered that taking 400–600 milligrams daily (mg/d) represented the ideal quantity.

The research stated: "Further, increasing consumption of dietary flavan-3-ols can help improve blood pressure, cholesterol concentrations, and blood sugar. Strength of evidence was strongest for some biomarkers (i.e., systolic blood pressure, total cholesterol, high-density lipoprotein cholesterol, and insulin/glucose dynamics).

"It should be noted that this is a food-based guideline and not a recommendation for flavan-3-ol supplements." The research identified the following as excellent sources of flavan-3-ols:.

• Tea
• Apples
• Berries
• Cocoa

A single cup of tea provides roughly 160mg of flavan-3-ol, which means consuming three cups daily would satisfy the suggested intake. The findings were welcomed by experts at the Tea Advisory Panel (TAP).

Nutritionist and TAP representative, Doctor Carrie Ruxton, said: "This is the first time in years that a so-called 'non-nutrient' is being recommended. What's more, the recommendation has the goal of actually improving our health as opposed to simply keeping deficiency at bay, with the best part being that we can achieve this target simply by enjoying a few cups of tea."

Other studies

Scientist, investigator and TAP representative, Dr Tim Bond, stated: "According to a study published in the Journal of Cardiovascular Pharmacology, flavonoids improve the performance of blood vessels – called 'endothelial function' – which helps to control blood pressure.

"By this action, flavonoid-rich foods such as tea, berries and apples can help to support cardiovascular health. Tea, with its rich flavonoid content, is therefore an important part of an optimal diet, particularly for heart health. It also provides healthy hydration."

Another study, published in Molecular Nutrition and Food Research in 2008, delved into the antioxidant, anticancer, heart protective, antibacterial, antiviral, and brain protective qualities of flavan-3-ols.

Dr Bond commented: "People can sometimes overlook the true power of polyphenols such as flavan-3-ols by describing them, perhaps too simplistically, as 'antioxidants'.

"However, mounting research continues to show the benefits of consuming natural flavan-3-ols when it comes to reducing our risk of diet-related diseases, including heart disease, stroke, and type 2 diabetes."

To lower your blood pressure, the NHS recommends you:

• Have a healthy, balanced diet
• Exercise regularly – aim to do at least 150 minutes of exercise a week
• Lose weight if you're overweight
• Do not eat too much salt – avoid salty food or adding salt to your meals
• Do not drink too much alcohol – avoid drinking more than 14 alcohol units a week on a regular basis
• Do not drink too much caffeine – drinks high in caffeine include coffee, tea and cola
• Do not smoke

If you have concerns about your blood pressure, you should speak to your GP.