Is black tea good or bad for you? There is a link between black tea and heart health. It affects your blood cholesterol, blood pressure, and blood sugar levels. It also has benefits for the brain and the gut. But it has its downsides, too.
Black tea comes from the Camellia sinensis plant, along with green and white tea. White tea is picked young, while black tea is allowed to oxidize and ferment more than green tea. All three have similar benefits, although black tea has the most caffeine.
According to the CDC, coronary heart disease (CHD) caused the deaths of about 360,000 Americans in 2019. The good news is black tea can be helpful. For example, one meta-analysis found that drinking tea reduced the heart attack rate by 11%.
Similarly, a 2006 review found that drinking three or more cups of black tea reduced the risk of CHD and improved the antioxidant levels in the body. Moreover, black tea provides other benefits. It all boils down to its content of flavonoids, a polyphenol.
Here are eight ways black tea can help your body:
Flavonoids in black tea help remove free radicals that damage cells and cause diseases. Studies show that regular tea drinking improves your antioxidant status. Moreover, it can help reduce your risks of chronic health problems (Rasheed, 2019). Finally, it promotes overall health.
One study found that black and green tea trigger a protein, called KCNQ5, in the body that relaxes blood vessels, thus lowering blood pressure. Several reviews have found that black and green tea work for hypertension. However, some studies show a slightly increased risk for hypertension in those who drink more tea. So more research is needed.
A review of studies on people who drank more than three black or green cups of tea daily had promising results. The review, by Arab et al. (2009), found that tea drinkers had a 21% decrease in their risk of stroke than non-tea drinkers. Another 10-year study of 74,961 people in Sweden also found that four or more cups of black tea daily lowered the risk of stroke by 21% (Larsson et al., 2013).
Low-density lipoprotein (LDL) is known as “bad” cholesterol. It carries fats to cells, building up in arteries as plaque. As a result, it can lead to heart problems like stroke. Several studies suggest tea can reduce the LDL of people with high blood fat levels. A 2018 study shows it slows down the decrease of “good” cholesterol. But one meta-analysis of 15 studies showed that tea had no significant effect on LDL.
A review of many studies shows black tea lowers blood sugar levels. It can protect against diabetes mellitus through its anti-inflammatory and antioxidant action. Another study found that more than a cup of black tea daily, but not green tea, could reduce the risk of type-2 diabetes by 14%. But results may vary depending on the dose and frequency of intake.
Black tea contains L-theanine amino acids, also found in coffee. This amino acid triggers brain activity. As a result, it helps improve attention and focus. For example, one study found tea increased feelings of alertness and task switching better than placebo (Bruin et al., 2011).
Good and bad bacteria live in your intestines. An overload of the bad bacteria can cause inflammation. As a result, it can lead to health problems like inflammatory bowel disease, diabetes, and heart problems. Black tea contains polyphenols that appear to support increases in the growth of good bacteria in the gut and reductions in the spread of bad bacteria.
Polyphenols in black tea might play a role in killing cancer cells, although there is limited evidence on these anti-cancer effects. One study, for example, found that tea reduces oral cancer risk. But more human studies are needed to confirm its efficacy.
If you are looking to reap the benefits of black tea and heart health is a concern for you, there are a few things to note.
It is best to drink unsweetened tea. Sugar or honey in tea can cause blood sugar spikes and weight gain, which can ultimately contribute to heart problems.
Teas contain tannins that bind to iron and slow the body’s iron absorption. Thus, drinking too many cups of tea can lead to iron deficiency.
In addition, don't drink tea that is piping hot, as it can burn your throat. This could cause esophageal or stomach cancer in the long run.
Finally, black tea can interact with certain medications, causing side effects. Please consult with a medical provider if you are taking medications.
Black tea contains caffeine, a stimulant. It speeds up brain and nervous system action. So a moderate intake of black tea has its good points. But drinking too much triggers arrhythmias.
This happens when you have too slow, fast, or irregular heartbeats. This can cause a heart attack or stroke. Thus, black tea can positively and negatively affect the Cardionomic Circuit.
This circuit forms part of the NeuroEndoMetabolic Stress Response. These circuits fight stress through the different organs and functions. For example, if stress occurs, your body reacts by releasing cortisol produced by your adrenal glands. As a result, your heart pumps faster during stress. But, too much caffeine overworks your adrenals as they are forced to make more cortisol.
As a result, it leads to burnout of adrenal glands, or Adrenal Fatigue Syndrome (AFS). In addition, prolonged caffeine intake can worsen AFS. So, it is best to keep your black tea intake moderate, especially if you are suffering from a stress-related condition like AFS.
The good news about black tea and heart health is that it has several benefits due to polyphenols. It can help your blood pressure and cholesterol, lower heart attack and stroke risk, and help several other organs as well. It is generally a superb beverage in the right amount and frequency. However, it can potentially cause harm because of its caffeine content.
For more info on teas, benefits, and side effects and how they may affect stress-related conditions, contact the Dr. Lam Coaching Team for a free consultation. Please send us a message here should you have further questions.
Black tea and heart health are linked. Tea can reduce your risks of heart attack and stroke. Moreover, it acts as an antioxidant which promotes your overall health. However, its caffeine content may potentially overwork your adrenal glands, causing many symptoms.
