When we talk about “healthier teas” that reduce the risk of blood clots, heart attacks, strokes, and diabetes, green tea and black tea are likely to come to mind. Both come from the Camellia sinensis plant and are rich in beneficial compounds, especially polyphenols (such as flavonoids and catechins), which have powerful antioxidant and anti-inflammatory properties.
It’s important to note that while many studies suggest the benefits of these teas, and “risk reduction” is indeed possible, the words “cure” or “prevent” may be an exaggeration. However, as a complement to a healthy lifestyle (balanced diet, regular exercise, stress management), they can make a significant contribution to maintaining good health.
The “Healthiest Teas”: Green and Black Tea
- Green Tea:
Green tea is minimally oxidized, thus preserving its high concentration of catechins (especially EGCG – epigallocatechin gallate), which are extremely powerful antioxidants.
Cardiovascular Health:
Blood Clots: May help inhibit platelet aggregation, thereby reducing the risk of blood clots.
Cholesterol Levels: May help lower LDL (“bad” cholesterol) levels and increase HDL (“good” cholesterol).
Blood Pressure: Some research suggests it may help regulate blood pressure.
Inflammation Reduction: Inflammation is a major cause of atherosclerosis and other heart diseases, and the anti-inflammatory compounds in green tea may provide protection.
Stroke and Heart Attack: Studies have linked regular green tea consumption to a lower risk of death from cardiovascular disease, including stroke and heart attack.
Diabetes:
Blood Sugar: May help improve insulin sensitivity and stabilize blood sugar levels, which is important in preventing and treating type 2 diabetes.
Metabolism: May support metabolism, which can help with weight control, which is also a risk factor for diabetes.
- Black Tea:
Black tea undergoes full oxidation, which gives it its unique flavor and color, and creates other types of polyphenols (such as theaflavins and thearubigins), which are also highly beneficial.
Cardiovascular Health:
Like green tea, black tea is rich in flavonoids and other antioxidants that support blood vessel health, improving vascular function and blood flow.
It may help improve cholesterol levels and blood pressure.
Studies have also linked regular black tea consumption to a lower risk of heart attack and stroke.
Diabetes:
Some studies have suggested that black tea may also help regulate blood sugar levels and improve insulin sensitivity.
How to Drink the “Most Effective” Tea?
The key is regularity and no added sugar.
Amount of Consumption: Most research suggests drinking 3-5 cups (or more) of green or black tea per day for significant health benefits. Drinking “more than 5 cups” or “more than 6 cups” of green tea has been shown to significantly reduce cardiovascular mortality.
Preparation:
Green tea: Do not use boiling water (around 70-80°C is ideal) and do not steep for too long (1-3 minutes), otherwise it may become bitter.
Black tea: Can be made with boiling water, steeped for 3-5 minutes.
Without sugar and milk: Added sugar, honey or milk can reduce the beneficial effects of the tea. Cutting out sugar is especially key for diabetes prevention.
Quality: Choose high-quality, loose-leaf teas wherever possible, as they often contain more beneficial compounds than tea bags.
Important Note: While green and black teas may have many health benefits, they are not a substitute for medical treatment or a healthy lifestyle. If you have any heart or diabetes conditions, or are taking medications, always consult your doctor before making any significant changes to your diet, including your tea consumption. Due to the caffeine content of tea, it should be consumed with caution in larger quantities (especially black tea) by sensitive individuals, pregnant and breastfeeding mothers.
