Blood pressure reflects the force with which blood presses against the walls of blood vessels. The optimal pressure is 120 by 80 millimeters of mercury, and deviations from these values may indicate potential problems with the cardiovascular system or general health. Many factors affect blood pressure levels: stress, physical activity, and lifestyle. In fact, it is an indicator of not only the physical but also the psycho-emotional state of a person, and can change under the influence of daily rhythms, hormonal levels, and even weather conditions. For example, in cold weather, blood vessels constrict, which can lead to an increase in blood pressure.
Among the many factors that influence blood pressure, daily beverage consumption plays an important role. One of the most popular is black tea, a classic drink with a deep history that not only invigorates but also arouses the interest of scientists due to its complex physiological effects.
The mechanism of black tea’s effect on blood pressure
Black tea is a product of the fermentation of Camellia sinensis leaves, which produces unique substances, such as thearubigins and theaflavins. It is they, not just caffeine, that determine its effect on the body.
Caffeine has a stimulating effect, temporarily increasing blood pressure by constricting blood vessels and speeding up the heart rate. That is why a short-term increase in blood pressure is possible in the first 30-60 minutes after drinking a cup of black tea, especially in people who are sensitive to this energy compound.
At the same time, polyphenols, in particular theaflavins and catechins, exhibit antioxidant properties and help to dilate blood vessels, improve blood circulation and reduce inflammation in the vascular walls. These effects are long-term and, with regular moderate consumption, can help lower blood pressure, especially in people with mild hypertension. Thus, black tea can raise blood pressure in the short term, and stabilize or even lower it in the long term.
Interestingly, the effect of tea on blood pressure even depends on the brewing method: long infusions increase the concentration of caffeine, while short infusions mainly preserve polyphenols.
The health benefits of black tea
Due to the rich composition of bioactive compounds, black tea affects the overall well-being and helps prevent a number of diseases. First of all, its antioxidant effect is worth noting. The substances it contains – theaflavins, thearubigins, and catechins – are able to neutralize free radicals, thereby slowing down the aging process, reducing the risk of chronic inflammation, and maintaining cellular health.
In addition, black tea has a beneficial effect on metabolism: it can speed up metabolism, promote better glucose absorption, lower bad cholesterol, and improve insulin sensitivity. This is especially important for people with metabolic syndrome or early manifestations of insulin resistance.
It also gently tones the nervous system, improves concentration and mood. Black tea has a positive effect on cognitive functions. Studies have shown that regular consumption is associated with improved memory, attention, and a reduced risk of dementia. This is due to the content of L-theanine, an amino acid that improves alpha brain rhythms and promotes a state of relaxed concentration.
In addition, black tea contains fluoride, which naturally strengthens tooth enamel and can help prevent tooth decay.
Black tea for high blood pressure
Due to the caffeine content, which constricts blood vessels and temporarily increases blood pressure, hypertensive people should be careful when drinking this drink. However, for most people, moderate consumption of black tea (1-2 cups per day) does not cause serious blood pressure problems.
Interesting fact: some studies have found that people with chronic hypertension who consumed 2 cups of black tea daily for 6 months had 2-3 mm Hg lower average blood pressure compared to those who did not consume tea. This indicates the adaptive effect of the body and the possible role of tea in maintaining vascular tone.
However, it is important to note that the effect depends on individual characteristics – genetic sensitivity to caffeine can affect the reaction to tea.
For people with hypertension, it is important to limit the amount of black tea, especially during periods of stress or increased stress on the body.
Black tea for low blood pressure
Black tea is a natural tonic. Unlike coffee, which causes a sharp excitement, tea has a milder effect due to the combination of caffeine and theanine, which modulates the excitatory effect. This action allows people with hypotension to receive an increase in energy without sudden fluctuations in blood pressure or excessive excitement
For people with hypotension, it is recommended to drink black tea in moderation (1-2 cups per day) in the morning or in the morning. It is useful to combine tea with other natural remedies to increase energy, such as honey or lemon.
However, you should be careful, as too much caffeine can lead to side effects such as tachycardia, insomnia, or nervousness.
Rules for drinking black tea to control blood pressure
Given that tea affects blood pressure, 2-3 cups of black tea are enough for healthy people.
For people with hypertension, it is advisable to limit the amount to 1-2 cups per day to avoid high blood pressure.
To reduce pressure, tea should be of medium strength, because excessive caffeine concentration can have the opposite effect.
It is best to drink black tea in the morning or in the morning, as it contains caffeine, which can disrupt sleep if consumed in the evening.
What happens with daily consumption of black tea
Drinking tea every day has a positive effect on a number of physiological processes. Thanks to its caffeine content, it stimulates the central nervous system, increases energy levels, improves concentration and mental performance. In addition, antioxidants, in particular flavonoids, contained in black tea, help reduce inflammation, protect cells from oxidative stress, and support cardiovascular health.
It is also known that black tea can reduce the risk of strokes and heart disease. Its effect on the nervous system helps reduce anxiety and promotes emotional stability. Studies show that people who drink 2-3 cups of black tea daily have a 20% lower risk of developing a heart attack. This effect is explained not only by the high content of antioxidants, but also by the action of bioactive substances that reduce the ability of platelets to clump, thereby reducing the likelihood of blood clots.
However, it should be remembered that excessive consumption of black tea (more than four cups per day) can cause side effects such as insomnia, increased excitability, digestive disorders, and can contribute to high blood pressure. In addition, the high amount of tannins in black tea can interfere with iron absorption, which is especially important for people with iron deficiency anemia.
Alternative teas for blood pressure control
Black tea contains more caffeine than most other types of tea, so it can increase blood pressure in people with hypertension. In contrast, green tea looks milder: it contains less caffeine, but more antioxidants, which makes it more useful for maintaining healthy blood pressure. White tea is even more delicate. Due to its low caffeine content and high level of biologically active substances, it is considered beneficial for the cardiovascular system.
Herbal teas, such as lavender, valerian, mint, or rosehip, are useful for hypertensive patients. They do not contain caffeine, have a mild sedative effect and contribute to natural blood pressure reduction
But for those who are prone to low blood pressure, drinks with a mild stimulating effect – black or green tea, as well as drinks with ginger or cardamom – are suitable. They improve blood circulation and can gently increase blood pressure, restoring vigor and clarity of thought.
Myths and reality about black tea and blood pressure
One of the most common myths is that black tea raises blood pressure in everyone without exception. Another myth is the belief that black tea has no benefits for the cardiovascular system.
Scientific studies show that moderate consumption of black tea does not increase blood pressure in most people, and may even have a positive effect on heart health due to flavonoids and antioxidants.
It’s not so much the tea itself that has an impact, but its quantity and strength. People with hypertension should control their intake of high-caffeine teas and choose milder options. Other health factors, such as nutrition, physical activity, and stress, should also be considered, which have a much greater impact on blood pressure than tea.
Practical tips for using tea to control blood pressure
To maximize the benefits of tea, it is important to brew it properly. Black tea should be brewed with water at a temperature of 90-95°C, not boiling water, to preserve its beneficial properties. The brewing time is 3-5 minutes; if you brew tea longer, it may be too strong and have a negative effect on blood pressure due to its high caffeine content. Herbal teas, in particular those with mint or lavender, are best brewed with water at 70-80°C.
Adding natural ingredients such as ginger, lemon or honey can enhance the health benefits of tea. Ginger, for example, has anti-inflammatory properties and can help lower blood pressure, while honey and lemon add not only flavor but also boost the effects of antioxidants. It’s important to remember that sugar can increase insulin levels, so it’s best to avoid it, especially if you have high blood pressure.
The choice of tea should be individualized. People with hypertension should choose teas with a low caffeine content (green, white or herbal). For people with low blood pressure, teas with a higher caffeine content (black, pu-erh, matcha) are suitable. It is important to pay attention to your own feelings and avoid excessive consumption of tea to avoid side effects such as insomnia or anxiety.
