Tea may help lower blood pressure and support heart health, especially if your numbers are slightly elevated. It's not a replacement for prescribed medication and lifestyle modifications (diet, sleep, and exercise), but it can be a helpful addition to your blood pressure management routine.
Hibiscus tea comes from the flowers of the hibiscus plant and contains powerful antioxidants that promote heart health. In addition to lowering blood pressure, hibiscus may help lower cholesterol and triglycerides.
Research found that hibiscus may help prevent or improve individual risk factors for cardiovascular disease. The study showed hibiscus significantly affects blood pressure, particularly systolic (the top number) blood pressure.
In another study, participants who drank one cup of hibiscus tea twice daily for one month saw a significant reduction in blood pressure. The researchers concluded that hibiscus can effectively lower blood pressure in people with stage 1 hypertension.
Chamomile is an herb with anti-inflammatory and , and may help lower the risk of death from heart disease. Stress, anxiety, and sleep disturbances are .
This popular tea is known to soothe and help you relax. Research suggests that chamomile has anti-hypertensive properties, including a calming effect that can improve sleep.
Drinking green tea is associated with a , likely due to the tea's catechin-type flavonoid compounds. How much it helps varies with how often, how much, and how long you drink it. Some research suggests that drinking green tea for longer produces the best effect on blood pressure.
Green tea is also linked to a reduced risk of cardiovascular disease. Research shows that drinking green tea can lower blood pressure in people within pre-hypertensive and hypertensive (high blood pressure) ranges.
As with green tea, compounds in black tea help relax blood vessels. Black tea is also linked with reduced blood pressure and reduced risk of cardiovascular disease.
In one study, drinking 3 cups of black tea over six months reduced between 2 and 3 mmHg.
have long been used for their anti-hypertensive effects. A review of 12 studies suggests that olive leaf extracts can significantly lower blood pressure in adults, especially those with hypertension.
Another study found that drinking olive leaf tea for four weeks significantly reduced systolic and diastolic blood pressure in people with type 2 diabetes and hypertension who consumed 500 milligrams (mg) twice daily. After 28 weeks, more than half of the participants .
This tea is made from a flowering shrub or tree in the rose family. One systematic review suggests that, when used for 12 weeks, or drops can significantly lower blood pressure in people with mild hypertension. However, studies are limited, and more research is needed to confirm that hawthorn tea can help lower blood pressure.
Much depends on the blood pressure you start with, overall health, and the kind of tea you drink. Studies are mixed and there are no clear guidelines for how many cups of specific teas or length of time it may take to affect blood pressure. It may take several months of daily tea drinking to see a difference.
Try choosing a tea you enjoy drinking every day. And consider whether your favorite tea has caffeine, which can interfere with sleep. Regular consumption of high amounts of .
Some herbal teas can interact with medications. Check with a pharmacist or other healthcare professional to see if there are any potential drug interactions involving your favorite herbal tea and your medicines.