A dietitian has revealed that a daily cup of a quintessentially British beverage could aid in reducing blood pressure. Dr Carrie Ruxton, from the Tea Advisory Panel, extolled the virtues of tea – particularly black tea – which she said has “long been celebrated for its health benefits”.
As International Tea Day is observed on Wednesday, May 21, Dr Ruxton’s comments come at an opportune time. A recent survey commissioned by the Tea Advisory Panel discovered that whilst over seven in 10 Brits are conscious of their heart health, fewer than one in five are aware that tea can contribute to lowering their blood pressure.
Dr Ruxton said: “A third of UK adults – around 14 million – have high blood pressure, but many cases are undiagnosed. High blood pressure costs the NHS more than £2 billion every year in drugs, doctors’ appointments and treating complications, like heart attack and stroke. While most people are aware that reducing salt and eating more fruit and vegetables can help, it’s a little-known fact that the nation’s favourite hot drink – a cuppa with or without milk – can also help lower blood pressure.
“A pivotal study published in the American Journal of Clinical Nutrition found that regular consumption of black tea – that’s regular builders’ tea – significantly reduced systolic and diastolic blood pressure over a six-month period. People who drank three cups of tea daily experienced an average reduction of 2-3 mmHg in blood pressure compared with the control group. While modest, this reduction is clinically meaningful, as even small decreases in blood pressure can lower the risk of stroke and heart attack by a significant margin.”
‘Magic’ ingredient that lowers blood pressure
Dr Ruxton explained: “Black tea, so traditional cuppa – with or without milk – is rich in flavonoids, special plant compounds that support heart health. Flavonoids help improve endothelial function – the regulation of blood vessel dilation and relaxation. Having more relaxed blood vessels lowers blood pressure. As well as this, black tea’s unique natural compounds interact with the body’s nitric oxide pathways to boost circulation and reduce arterial stiffness – both critical factors in maintaining healthy blood pressure.”
How much tea should I drink to lower blood pressure?
Dr Ruxton said: “To reap the benefits of tea for blood pressure, studies suggest drinking three or four cups a day. Given average intakes, this means adding just a couple more cups of tea to most people’s day. Tea can be enjoyed as a regular hot drink with or without milk or create an iced tea with added lemon slices, mint leaves and a few dates for sweetness.
“Remember to brew your tea for at least three or four minutes to maximise the amount of flavonoids in your cuppa. With high blood pressure affecting so many people in the UK, it’s good to know that a simple, healthy diet hack can be beneficial for our hearts.”
