Green tea is considered one of the healthiest beverages in the world, offering benefits far beyond hydration or relaxation. New studies show that green tea plays an important role in supporting healthy blood pressure thanks to its powerful antioxidant compounds known as catechins.
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How Does Green Tea Affect Blood Pressure?
1. It helps relax blood vessels and improve circulation
Nutrition experts explain that epigallocatechin gallate (EGCG)—a key compound in green tea—helps stimulate the body’s production of nitric oxide, a molecule responsible for widening blood vessels and improving blood flow.
Nutritionist Bess Berger notes that this effect leads to a temporary decrease in blood pressure as vessel walls relax, allowing blood to flow more easily and reducing strain on the heart.
Although some studies suggest green tea may help lower blood pressure in both healthy individuals and those with hypertension, results remain mixed, and more research is needed to confirm long-term effects.
2. It protects arteries from long-term damage and inflammation
Beyond its short-term impact, green tea also protects blood vessels from oxidative stress and chronic inflammation.
Dr. Devon Golem states that the polyphenols in green tea improve arterial flexibility over time, helping the heart pump more efficiently and reducing the risk of atherosclerosis. In other words, regular green tea consumption does not cause a sudden drop in blood pressure, but rather builds cumulative protective benefits over the long term.
3. Caffeine may temporarily raise blood pressure
Despite its benefits, the caffeine in green tea (about 30 mg per cup) may cause a slight and temporary increase in blood pressure, especially in people sensitive to caffeine. Berger explains that this effect wears off within a few hours and does not cancel the long-term cardiovascular benefits.
People sensitive to caffeine are advised to try decaffeinated green tea, which provides most of the same benefits without the side effects.
How Much Green Tea Should You Drink Daily?
Experts recommend 3–4 cups per day to achieve maximum benefit.
Studies suggest that drinking green tea regularly for more than three months may help lower blood pressure and improve heart health.
It’s best to steep the tea for at least five minutes, as most beneficial compounds are released during this time.
Doctors warn against consuming excessive amounts of green tea extracts or supplements, as they may cause side effects such as nausea, stomach pain, or even increased blood pressure instead of lowering it.
Interactions Between Green Tea and Blood Pressure Medications
While drinking green tea in moderation is generally safe, concentrated extracts may interfere with the absorption of certain medications such as beta-blockers or cholesterol-lowering drugs.
Patients taking heart or blood pressure medications should consult their doctor before adding green tea to their daily routine.
Who Should Avoid Green Tea?
Despite its many benefits, green tea may not be suitable for everyone. Experts advise limiting or avoiding it in the following cases:
Pregnant or breastfeeding women (due to caffeine content)
Individuals with sleep disorders or anxiety
Heart patients with arrhythmias
Children, as their bodies are more sensitive to caffeine
In these cases, decaffeinated green tea or limiting intake to one cup per day is recommended.
Source: EatingWell
