Drinking tea is an easy habit that may support heart health when paired with a balanced diet. Some types of tea, such as green, black, and ginger, contain healthy compounds that may help lower LDL (“bad”) cholesterol.
Green tea is rich in antioxidants and is well-studied for its heart health benefits.
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Green tea is one of the most well-studied teas for heart health. It contains catechins, powerful antioxidants that may lower low-density lipoprotein (LDL) cholesterol in the blood.
One review found that green tea consumption lowered total cholesterol and LDL cholesterol by up to 5%. Even small cholesterol reductions can make a difference. Studies show that a 1% drop in total cholesterol is linked to a 2-3% lower risk of heart disease, while a 1% drop in LDL cholesterol is linked to about a 1% lower risk.
Black tea contains compounds that can lower LDL cholesterol and promote overall health.
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Black tea contains plant compounds called polyphenols that may help lower LDL cholesterol. These effects may be stronger in people who have a higher risk of heart disease.
Some research also suggests that black tea polyphenols may promote overall health by:
- Reducing how much fat and sugar your body absorbs and supporting weight management
- Improving blood flow and supporting healthy blood pressure
- Reducing oxidative damage that can increase the risk of chronic disease
Ginger tea may help lower LDL cholesterol and inflammation to support heart health.
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Ginger tea is a warm, comforting tea best known for its digestive health benefits. It also contains compounds that may reduce inflammation and support heart health.
Research suggests ginger may help lower LDL cholesterol and triglycerides. Triglycerides are a type of fat in the blood, and having high levels can increase the risk of heart disease.
To make ginger tea, steep fresh ginger slices in hot water. It is naturally caffeine-free, which makes it easy to enjoy at any time of day.
Oolong tea contains antioxidant compounds that can benefit cholesterol and heart health.
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Oolong tea is a popular tea that falls between green and black tea. It has a unique, mild flavor and can be enjoyed hot or iced. Oolong tea contains catechins and other polyphenols that may help lower cholesterol. These compounds may work by blocking lipase, an enzyme involved in fat digestion, which may help reduce how much fat is absorbed in the gut.
Hibiscus tea may help lower LDL and raise HDL cholesterol, promoting heart health.
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Hibiscus tea is a caffeine-free tea made from dried hibiscus flowers. It has a tangy, slightly sour flavor and is sometimes called sour tea.
Research suggests that hibiscus tea may help lower LDL cholesterol while boosting high-density lipoprotein (HDL) cholesterol levels. HDL cholesterol is often called “good” cholesterol because higher levels are linked to better heart health.
These effects are thought to be largely due to antioxidants called anthocyanins, which are found in hibiscus.
Tea can be enjoyed hot or cold and at any time of day. Here are some heart-healthy ways to enjoy it and get the most benefit:
- Choose unsweetened tea to avoid added sugars
- If you prefer a sweeter or more flavorful tea, add a small drizzle of honey or a squeeze of lemon
- Be mindful of caffeine content, and choose caffeine-free options like ginger or hibiscus tea in the hours before bed to support healthy sleep
- Pair tea with a heart-healthy diet that includes plenty of fiber-rich foods, such as fruits, vegetables, whole grains, and legumes
If you take cholesterol-lowering medications or have a heart condition, talk with a healthcare provider before making major changes to your diet.
