Want to Lower Your Cholesterol and Improve Heart Health? Tea Can Help—Here Are the Best Types to Stock Up On
Teas to lower cholesterol
Outta the way, coffee. While a cup of joe may feel borderline life-giving in the morning, another brewed beverage might offer some significant health perks. Yes, we're talking about tea, and the fact that plenty of people use tea to lower cholesterol.
"Tea has more benefits than the energy-boosting effects of caffeine. It can also help prevent heart attack and stroke," says Dr. Majid Basit, MD, a cardiologist with Memorial Hermann in Houston.
Yes, you read that right: When looking at a list of low-cholesterol foods, tea (if you can call it food!) will come out on top. Here are the types of tea that can help lower cholesterol, and a few tips to help you get the most out of your brewed beverage.
Related: The Health Benefits of Dandelion Tea Prove It Isn't Just a Pesky Weed, So Get Ready to Brew Yourself a Cup
Why Drinking Tea Can Help With Cholesterol and Heart Health
Drinking tea comes with many benefits. And as a cardiologist, Dr. Basit is most in tune with the benefits surrounding heart health.
"Tea drinking can help stimulate the production of high-density lipoprotein (HDL), also known as good cholesterol," Dr. Basit explains. "HDL helps clear the low-density lipoprotein (LDL) or bad cholesterol from the bloodstream. People at greater risk of cardiac and stroke events, like smokers, people that are obese and those with diabetes, are the most likely to benefit from drinking tea."
Tea also has anti-inflammatory and antioxidant effects, which Dr. Basit says can lower inflammation in the blood vessels.
"It can also help to thicken and stabilize the inner covering of the blood vessels, which can help prevent fatty deposits from rupturing into the bloodstream," Dr. Basit continues. "Tea also helps reduce overall blood pressure even though there is a short-term caffeine-related increase in blood pressure for about 30 minutes after tea consumption."
Other perks of tea-drinking:
Weight loss and management
Improving insulin sensitivity
Preventing particles in the blood, known as platelets, from becoming too sticky, reducing blood clots in vessels.
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Best Tea to Lower Cholesterol
1. Black tea
Caffeine isn't the only perk of drinking tea, but its presence can be a benefit.
"Black tea tends to have the highest concentration of caffeine, which may cause an increase in heart rate and blood pressure," Dr. Basit says. "Even so, it has great cardiovascular benefits like lowering blood pressure and preventing heart attack and stroke. Avoid consuming more than 200 mg of caffeine per day."
Its antioxidant content is also worth noting.
"Black tea is very high in antioxidants known as polyphenols, like theaflavins and thearubigins, which have been shown to reduce cholesterol and blood sugar levels, which can decrease the risk of developing diabetes and heart disease," says Megan Hilbert, MS, RDN, of Top Nutrition Coaching.
Indeed, a 2023 review pointed to research showing polyphenols, including flavonoids, could help lower cholesterol. However, more is needed. Also, recent research indicates that drinking two cups of tea per day—especially black tea—can reduce all-cause mortality by up to 13%.
"Higher tea consumption was also associated with notable decreases in risk of mortality related to cardiovascular disease, ischemic heart disease and stroke," says Kelsey Costa, MS, RDN, a registered dietitian and nutrition consultant for the E-Health Project. "These health benefits were observed regardless of how the tea is consumed—whether hot or cold, with milk or sugar, or with genetic differences in caffeine metabolism."
Related: There Are Tons of Different Types of Tea Out There—Here's What to Know About All of Them
2. Green tea
Does green tea lower cholesterol? Most likely, and it has other heart health benefits as well. Costa points to data from a 2023 review that finds that green tea can lower blood pressure.
"The consumption of caffeinated green tea has demonstrated efficacy in lowering blood pressure for individuals with prehypertension and stage 1 hypertension, signaling potential benefits in blood pressure management and cardiovascular health," Costa adds. "Moreover, regular intake of this tea has been associated with a lower risk of mortality due to all causes and cardiovascular disease, not only for those with pre-existing cardiovascular conditions but also for the general population."
Does that mean green tea is a heart disease cure? No, but it can help. "These findings support the inclusion of green tea as part of a heart-healthy diet, furthering its reputation as a beverage conducive to long-term wellness," Costa explains.
Speaking of which, green tea may also help with mental health because it contains L-theanine. "Research has found that this amino acid can help relieve anxiety and stress while promoting focus," Hilbert says.
Related: 10 of the Best Green Teas to Try Right Now
3. Oolong tea
This traditional Chinese tea is loved for its range of flavors, from light and fruity to bold and earthy. The same is true for its potential health benefits.
"Oolong tea is recognized in the scientific community for its potential to bolster cardiovascular health and offer protection against various diseases, thanks to its anti-oxidative and anti-inflammatory properties," Costa says, adding blood sugar management is another perk with some research behind it.
Additionally, Hilbert says some research supports the idea that the catechins from oolong can help reduce body fat.
4. Matcha
This buzzy tea is made using whole tea leaves, which baristas grind into fine powder and combine with hot H2O. To say it's loaded with antioxidants is an understatement.
"Matcha contains super high amounts of antioxidants called ECGCs, which have been studied extensively in animals to reduce inflammation, maintain artery health, and promote cell repair to reduce cancer risk," Hilbert says.
Hilbert isn't kidding, and she sent over receipts.
One study found that matcha contains up to 10 times more antioxidants than regular green tea.
"The heart health benefits are numerous in matcha as well, with studies showing that people who drink this beverage may have about a 30% lower risk of lowering heart disease than those who don't," she adds.
Plus, it has L-theanine because it's made from green tea.
"L-theanine can increase the number of feel-good chemicals in your brain, which has been associated with improved memory, mood, and concentration," Hilbert says.
5. Masala chai
Black tea gets a facelift (in taste form) with Masala chai.
"Masala chai, or chai tea, includes cinnamon and black tea, ingredients known for their potential cardiovascular benefits," Costa says. "These components may contribute to a reduction of blood pressure and cholesterol levels, aligning with a heart-healthy lifestyle."
A quick caveat, though: "However, it is essential to note that specific studies focusing on the direct impacts of chai tea on these health outcomes are currently limited, calling for further research to fully understand its benefits," Costa adds.
6. White tea
Hilbert says white tea is the least processed. "This is why it contains the highest amount of antioxidants when compared with black tea, oolong tea and green tea," she explains. "It's the best tea for fighting free radicals, but more human research is needed in this area. Some studies have also shown that white tea can help reduce free radicals that may accelerate osteoporosis since white tea contains more catechins than any other tea."
The polyphenols in white tea can lower LDL cholesterol, decreasing the risk of developing heart disease.
7. Chamomile tea
According to Costa, chamomile tea—a favorite pre-bed sipper—can help improve heart health and lower cholesterol. "Chamomile tea, rich in flavones, demonstrates promising potential in heart health by significantly lowering blood pressure and cholesterol levels, key indicators of cardiovascular risk," she explains. "Noteworthy findings from a study involving 64 patients with diabetes showed that consuming chamomile tea alongside meals leads to decreases in total cholesterol, triglycerides, and LDL cholesterol levels compared to plain water."
Costa says that more studies are needed, but what we know so far is promising, explaining, "Its inclusion in a balanced diet appears to be beneficial."
8. Hibiscus tea
Costa points to a study that suggests this slightly sour tea has some sweet benefits: Lowering systolic and diastolic blood pressure (but blood pressure medicines can interact adversely, so avoid it if you're on them).
Its effects on cholesterol have been mixed, and Costa says more research is needed.
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Find Your Perfect Tea
Ready to drink up? Costa recommends people:
Choose antioxidant-rich teas, like green, black, white and matcha
Choose unsweetened tea or add honey in small amounts to limit added sugar
Opt for heart-healthy ingredients, like ginger or Ceylon cinnamon, for more flavor
Avoid excessive caffeine intake
As always, it's best to speak with a doctor before switching up your diet—especially if you're on medications or have some underlying conditions. And finally, tea is a tool but not a cure for heart disease and other health risks.
"Drinking tea in moderation can be part of a healthy diet and exercise plan," Dr. Basit explains.
Next up: Registered Dietitians Share Their Top Tips for Losing Weight Over 60
Sources
Dr. Majid Basit, MD, a cardiologist with Memorial Hermann in Houston
Megan Hilbert, MS, RDN, of Top Nutrition Coaching
Plant Polyphenols and Their Potential Benefits on Cardiovascular Health: A Review. Molecules.
Tea Consumption and All-Cause and Cause-Specific Mortality in the UK Biobank A Prospective Cohort Study. Annals of Internal Medicine.
Kelsey Costa, MS, RDN, a registered dietitian and nutrition consultant for the E-Health Project.
The effects of green tea supplementation on cardiovascular risk factors: A systematic review and meta-analysis. Frontiers Nutrition.
Coffee and Green Tea Consumption and Cardiovascular Disease Mortality Among People With and Without Hypertension. AHA.
Effects of L-Theanine Administration on Stress-Related Symptoms and Cognitive Functions in Healthy Adults: A Randomized Controlled Trial. Nutrients.
Multifunctional health-promoting effects of oolong tea and its products. Food Science and Human Wellness.
Ingestion of a tea rich in catechins leads to a reduction in body fat and malondialdehyde-modified LDL in men. American Journal of Clinical Nutrition.
Retrospecting the Antioxidant Activity of Japanese Matcha Green Tea–Lack of Enthusiasm? Applied Sciences.
The Impact of Green Tea and Coffee Consumption on the Reduced Risk of Stroke Incidence in Japanese Population. Stroke.
Cinnamon use in type 2 diabetes: an updated systematic review and meta-analysis. Annals of Family Medicine.
Do Flavonoids Reduce Cardiovascular Disease Incidence or Mortality in US and European Populations? Nutrition Reviews.
Effectiveness of chamomile tea on glycemic control and serum lipid profile in patients with type 2 diabetes. Journal of Endocrinological Investigation.
Effect of sour tea (Hibiscus sabdariffa L.) on arterial hypertension: a systematic review and meta-analysis of randomized controlled trials. Hypertension.
