Can Certain Teas Help Lower Blood Pressure? Here’s What the Research Says

 

High blood pressure affects nearly half of U.S. adults, according to the Centers for Disease Control and Prevention (CDC). While common, hypertension increases the risk of serious health issues such as heart attacks and strokes.

Doctors often recommend prescription medications for managing high blood pressure, but many also encourage lifestyle changes—whether as a first step or alongside medication. One potential dietary change that’s gaining attention? Adding certain teas to your daily routine.

“Dietary adjustments are an important part of supporting healthy blood pressure,” explains Dr. Cheng-Han Chen, interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical Center in Laguna Hills, CA. “For some people, tea can be part of that approach.”

The Link Between Tea and Blood Pressure

While sipping tea won’t cause an instant drop in blood pressure, research suggests it may offer modest benefits over time.

A 2020 meta-analysis published in Medicine reviewed data from 1,697 participants across multiple studies. The researchers found that regularly drinking green tea or green tea extract significantly lowered both systolic (top number) and diastolic (bottom number) blood pressure. Still, the authors noted that more large-scale, long-term studies are needed to confirm these effects.

How does tea help? According to cardiologist Dr. Ragavendra Baliga from The Ohio State University Wexner Medical Center, teas—particularly green and black varieties—contain polyphenols. These compounds:

• Support healthy function of endothelial cells (lining inside blood vessels)

• Reduce oxidative stress, which can damage cells

• Increase nitric oxide production, helping blood vessels relax and improve circulation

Dietitian Tara Collingwood, R.D.N., adds that these effects can contribute to gradual improvements in blood pressure, especially in people with mildly elevated readings.

Possible Risks and Considerations

Before you start brewing multiple cups a day, keep a few points in mind:

• Caffeine spikes: Tea contains caffeine, which can temporarily raise blood pressure—especially in those whose hypertension is not well-controlled.

• Drug interactions: Green tea can affect certain medications, including warfarin and beta-blockers, and may reduce folate or iron absorption.

• Overconsumption: More than five cups daily may lead to gastrointestinal discomfort, iron deficiency, or insomnia.

• Herbal caution: Not all teas are beneficial—licorice root tea, for example, can raise blood pressure and interact with medications.

Which Teas Show the Most Promise?

Current research points to green tea as having the strongest evidence, followed by hibiscus tea. Black tea may also provide mild benefits. Choosing unsweetened tea is key, as replacing sugary drinks with tea can support overall heart health, notes dietitian Keri Gans, R.D.N.

How to Incorporate Tea for Blood Pressure Support

There’s no one-size-fits-all tea prescription, but experts recommend starting small:

1. Begin with one cup of unsweetened hot or iced tea per day.

2. Gradually increase to two or three cups of green or hibiscus tea daily if well-tolerated.

3. Avoid adding sugar or full-fat milk, as they may reduce potential benefits.

Other Proven Ways to Manage Blood Pressure

Tea can be part of a healthy lifestyle, but it’s not a stand-alone solution. The American Heart Association’s Life’s Essential 8 offers a comprehensive plan for heart health:

• Eat a balanced diet rich in fruits, vegetables, whole grains, lean protein, nuts, and seeds

• Exercise regularly (150 minutes of moderate or 75 minutes of vigorous activity weekly)

• Avoid smoking and vaping

• Get 7–9 hours of sleep nightly

• Maintain a healthy weight

• Keep cholesterol, blood sugar, and blood pressure in healthy ranges.

 

Tea can be a pleasant, heart-friendly addition to your daily routine, offering potential support for blood pressure management. However, it should be combined with other healthy habits and, if needed, medical treatment. As Dr. Baliga puts it, “Think of tea as a helpful bonus—not a cure-all.”