आप अपनी चाय कैसे पीते हैं, इससे तय हो सकता है कि आपको दिल की सेहत के फायदे मिलेंगे या नुकसान

Tea is one of the most widely consumed beverages in the world, enjoyed by millions of people as part of their daily routines. Whether it is a warm cup of black tea in the morning, green tea after a meal, or a refreshing iced tea on a hot afternoon, this popular drink has attracted considerable attention for its potential health benefits.

However, drinking tea regularly does not automatically mean you are maximising its benefits. How you prepare your tea, how much sugar you add, the temperature at which you drink it, and how many cups you consume may all influence its effects on your health.

Researchers have increasingly investigated the relationship between tea consumption and cardiovascular health, including the potential effects on blood pressure, cholesterol levels, blood vessel function, stroke, and heart disease. Some findings suggest that moderate tea consumption may be associated with better cardiovascular outcomes, but the benefits may depend partly on individual drinking habits.

A study published in the International Journal of Cardiology: Cardiovascular Risk and Prevention in 2025, for example, examined tea consumption patterns among 177,810 participants in the UK Biobank. Researchers found that moderate consumption of unsweetened tea was associated with a lower risk of developing cardiovascular disease. The same protective association was not statistically significant for sugar-sweetened or artificially sweetened tea.

These findings raise an important question: could small changes in the way you drink tea help you make better choices for your heart?

Here is what the research suggests and how you can make your daily cup of tea part of a heart-conscious lifestyle.

1. Unsweetened Tea May Offer Greater Cardiovascular Advantages

One of the most important factors to consider when drinking tea is the amount of sugar added to each cup.

Plain tea contains naturally occurring plant compounds called polyphenols, which include flavonoids and other substances that researchers have studied for their potential cardiovascular effects. These compounds may help support blood vessel function and influence processes associated with oxidative stress and inflammation.

Adding sugar does not remove every beneficial compound in tea. However, regularly consuming large quantities of added sugar can increase your overall sugar and calorie intake, potentially contributing to weight gain and metabolic problems that raise cardiovascular risk.

Research published in 2025 in the International Journal of Cardiology: Cardiovascular Risk and Prevention examined the association between sweetened and unsweetened tea consumption and cardiovascular disease.

The study followed 177,810 participants for a median of 12.7 years. Moderate consumption of unsweetened tea was associated with a lower incidence of cardiovascular disease, coronary artery disease, stroke, and heart failure.

The researchers did not find statistically significant protective associations for sugar-sweetened or artificially sweetened tea in their analysis.

These results do not prove that sugar cancels out all the benefits of tea. Instead, they suggest that the relationship between tea consumption and cardiovascular health may differ according to how the beverage is prepared.

How to make your tea healthier

If you usually add several teaspoons of sugar to your tea, consider gradually reducing the amount.

For example, you could:

• Start with half your usual quantity of sugar.
• Experiment with drinking plain black or green tea.
• Use cinnamon, ginger, or a small amount of lemon to introduce additional flavour.
• Choose unsweetened tea instead of commercially prepared sweetened tea drinks.
• Pay attention to the sugar content of bottled and packaged tea products.

You do not necessarily need to stop drinking tea with sugar overnight. Gradual changes can help you develop a preference for less sweetness while reducing your overall added sugar intake.

The key takeaway: Tea can remain part of a healthy diet even when sweetened, but regularly drinking it with large amounts of added sugar may undermine some of the advantages of choosing a low-calorie beverage.

2. Black Tea and Green Tea Both Contain Heart-Relevant Compounds

Not all teas have the same chemical composition. Black tea, green tea, and other varieties differ in how their leaves are processed, which affects the types and quantities of polyphenols they contain.

Nevertheless, both black and green tea have been studied for their potential cardiovascular benefits.

Black tea

Black tea is made from leaves that undergo oxidation during processing. This process helps produce compounds known as theaflavins and thearubigins.

These compounds, together with other substances naturally present in tea, have been investigated for their possible effects on blood vessel function, oxidative stress, and cholesterol metabolism.

Black tea is particularly popular in countries such as the United Kingdom, India, and Nigeria, where people often drink it in the morning or during breaks throughout the day.

For people who prefer black tea, drinking it with little or no added sugar can be a practical way to enjoy the beverage without introducing unnecessary calories.

Green tea

Green tea undergoes less oxidation during processing and retains substantial quantities of catechins, a group of polyphenols that includes epigallocatechin gallate, commonly known as EGCG.

Researchers have investigated these compounds for their potential effects on blood pressure, vascular function, inflammation, and other cardiovascular risk factors.

Some clinical trials and research reviews have reported modest improvements in certain cardiovascular measurements following green tea consumption. However, findings vary between studies, and the effects are not necessarily large enough to prevent heart disease independently.

Which type is better for the heart?

There is currently insufficient evidence to declare one type of tea universally superior for cardiovascular protection.

Black tea and green tea can both be reasonable choices. Your preferred variety, preparation method, caffeine tolerance, and overall dietary habits are important considerations.

Rather than concentrating exclusively on choosing a particular tea, focus on drinking it in a way that supports your broader health goals.

3. Drinking Tea at Extremely High Temperatures May Carry Risks

The temperature of your tea is another factor worth considering.

Many people enjoy tea immediately after boiling water has been poured into a cup. However, drinking beverages while they are extremely hot may expose the lining of the oesophagus to repeated thermal injury.

The International Agency for Research on Cancer has classified drinking very hot beverages, generally understood as those consumed above approximately 65°C, as probably carcinogenic to humans in relation to oesophageal cancer.

This classification concerns the temperature of the beverage, not tea itself.

It is important to distinguish this established concern about very hot beverages from emerging research into cardiovascular outcomes.

A 2026 observational study involving 485,934 participants from the China Kadoorie Biobank examined habitual tea consumption and vascular disease. The researchers reported that moderate-strength tea consumption was associated with lower vascular disease risk, while habitual consumption of tea described as burning hot was associated with higher risk.

The study does not establish that hot tea directly causes cardiovascular disease. Observational research cannot fully eliminate the influence of other lifestyle factors, and further investigation is needed to understand the relationship.

Nevertheless, allowing tea to cool before drinking it is a sensible precaution.

What temperature should your tea be?

You do not need to measure every cup with a thermometer.

Instead, use these practical guidelines:

• Allow freshly prepared tea to cool for several minutes.
• Avoid drinking it while it causes discomfort or a burning sensation.
• Take small sips rather than drinking extremely hot tea quickly.
• Be particularly careful when drinking tea straight from a freshly boiled kettle.

The objective is not to drink cold tea unless you prefer it. Warm tea can be enjoyable without being hot enough to injure delicate tissues.

4. The Amount of Tea You Drink Matters

Another common question is whether drinking more tea produces greater health benefits.

The answer is not necessarily.

Tea contains caffeine, and the amount varies according to the variety, serving size, brewing time, and preparation method. Excessive caffeine intake can cause sleep disturbances, anxiety, palpitations, or temporary increases in blood pressure in susceptible individuals.

The cardiovascular relationship with tea consumption is also more complicated than a simple rule that more cups are always better.

In a 2025 study published in the International Journal of Cardiology: Cardiovascular Risk and Prevention, researchers observed a U-shaped association between unsweetened tea consumption and cardiovascular disease risk. The lowest estimated risk occurred among participants consuming zero to two drinks daily.

This finding should not be interpreted as a universal prescription or a proven optimal intake. The study was observational, and participants’ characteristics and drinking habits may have influenced the results.

Other studies have reported associations at different consumption levels, illustrating why researchers cannot yet identify one ideal daily amount for everyone.

How much tea is reasonable?

For many healthy adults, approximately two to three moderate-sized cups of tea daily can be a reasonable starting point, provided the caffeine content is compatible with their individual needs.

However, this is a practical suggestion, not a proven dose for preventing heart disease.

When deciding how much tea to drink, consider the following:

Your caffeine sensitivity: If tea makes you anxious, causes palpitations, or interferes with sleep, reduce your intake or choose a decaffeinated variety.

Your total caffeine consumption: Remember that coffee, energy drinks, cola, chocolate, and some medicines may contribute to your overall caffeine exposure.

Your medical history: People with certain heart rhythm conditions, uncontrolled high blood pressure, or other medical concerns may need individual advice about caffeine consumption.

Your sleep quality: Avoiding caffeinated tea later in the day may help prevent sleep disruption, particularly if you are sensitive to caffeine.

Your hydration needs: Tea contributes to fluid intake, but water should remain an important part of your daily hydration routine.

Moderation is generally a more sensible strategy than deliberately consuming large quantities of tea in the hope of obtaining additional cardiovascular protection.

5. Tea Polyphenols May Help Support Healthy Blood Vessels

One reason tea attracts scientific interest is its concentration of polyphenols.

Polyphenols are naturally occurring compounds found in plant foods and beverages. They are present in tea, fruits, vegetables, cocoa, and other foods associated with healthy dietary patterns.

Researchers have investigated several mechanisms through which tea polyphenols might influence cardiovascular health.

Supporting endothelial function

The endothelium is the thin layer of cells lining the inside of blood vessels. It plays an important role in regulating blood flow, vascular tone, and interactions between blood and vessel walls.

When endothelial function is impaired, blood vessels may become less effective at responding to the body’s needs.

Some clinical studies suggest that tea consumption may improve certain measures of endothelial function, although the size and consistency of these effects vary.

Influencing oxidative stress

Oxidative stress occurs when the production of reactive molecules exceeds the body’s ability to control them.

Excessive oxidative stress is associated with several processes involved in cardiovascular disease.

Tea polyphenols have antioxidant activity in laboratory settings. However, the effects observed in test tubes do not automatically translate into equivalent benefits inside the human body.

Researchers continue to investigate how tea compounds are absorbed, metabolised, and used by the body.

Potential effects on inflammation

Chronic, low-grade inflammation is involved in the development of atherosclerosis, a condition in which fatty deposits accumulate within artery walls.

Certain tea compounds have demonstrated anti-inflammatory properties in experimental research. Some human studies have also reported changes in inflammatory markers.

However, it would be inaccurate to claim that drinking tea eliminates inflammation or prevents arterial plaque formation.

The most reasonable conclusion is that tea contains biologically active compounds that may contribute to cardiovascular health as part of a balanced diet.

6. Adding Milk to Tea: Is It Bad for Your Heart?

For many tea drinkers, especially those who prefer strong black tea, adding milk is part of the daily routine.

But does milk reduce tea’s cardiovascular benefits?

The answer is not straightforward.

Some laboratory research has suggested that milk proteins may interact with tea polyphenols and influence their availability or activity. However, laboratory findings do not establish that adding milk to tea reduces cardiovascular protection in everyday life.

Evidence from human studies remains insufficient to conclude that milk must be avoided to obtain the potential benefits of tea.

Milk also contributes nutrients, including protein and calcium. Depending on the product, it can add saturated fat and calories.

The overall nutritional effect therefore depends on the quantity of milk, the type of milk, and the rest of your diet.

How to make a healthier choice

If you enjoy tea with milk, you do not necessarily need to stop.

Instead, consider these options:

• Use a moderate quantity of milk.
• Choose lower-fat milk if reducing saturated fat is appropriate for your dietary needs.
• Avoid combining large quantities of milk with several teaspoons of sugar.
• Consider unsweetened plant-based alternatives if they suit your preferences and nutritional requirements.
• Focus on your overall dietary pattern rather than assuming that one ingredient determines your cardiovascular health.

For people trying to manage elevated cholesterol levels, the amount of saturated fat in the overall diet may be more important than the simple decision to add a small splash of milk to tea.

The bottom line: There is not enough clinical evidence to conclude that adding a moderate amount of milk eliminates tea’s potential heart health benefits.

7. Tea With Sugar, Honey, or Artificial Sweeteners: What Should You Know?

Many people assume that replacing table sugar with honey or an artificial sweetener automatically makes tea healthier.

However, the answer depends on the ingredient and how much is used.

Table sugar

Sugar provides calories but relatively few essential nutrients.

Regularly consuming excessive added sugar can contribute to excess calorie intake, weight gain, and metabolic problems associated with cardiovascular risk.

If you drink several cups of sweetened tea daily, even small quantities of sugar per cup can accumulate.

For example, adding two teaspoons of sugar to four cups of tea means consuming eight teaspoons of added sugar from tea alone.

Reducing the amount added to each cup can therefore make a meaningful difference to your overall dietary pattern.

Honey

Honey contains naturally occurring compounds and small amounts of other substances, but it is still a source of free sugars.

Replacing table sugar with honey does not make an otherwise heavily sweetened drink automatically heart-healthy.

If your objective is to reduce added sugar, the amount of honey used also matters.

Artificial sweeteners

Artificial and other non-sugar sweeteners can reduce the sugar content of a beverage. However, evidence concerning their long-term cardiovascular effects is complex.

Observational studies may be influenced by reverse causation: people who already have obesity, diabetes, or other health concerns may be more likely to choose artificially sweetened products.

Consequently, an association between artificially sweetened drinks and health outcomes does not necessarily prove that the sweeteners caused those outcomes.

The World Health Organization has advised against relying on non-sugar sweeteners as a long-term strategy for weight control, while acknowledging that this recommendation is not a toxicological assessment of individual sweeteners.

For most people looking to make tea a regular part of a heart-conscious diet, gradually reducing sweetness and choosing unsweetened drinks is a straightforward option.

8. Caffeine Can Affect Blood Pressure and Heart Rhythm

Although tea is generally well tolerated by many adults, its caffeine content deserves attention.

Caffeine stimulates the central nervous system and can temporarily raise blood pressure. The response varies according to individual sensitivity, usual caffeine consumption, medications, and other health factors.

Some people can drink several cups of tea without noticeable problems. Others may experience palpitations, nervousness, headaches, or sleep disturbances after a relatively small amount.

These differences matter because a beverage that suits one person may not be appropriate in the same quantity for another.

Who should pay closer attention to caffeine?

People who may benefit from reviewing their caffeine intake include:

• Individuals who experience palpitations after drinking caffeinated beverages.
• People whose blood pressure rises noticeably after caffeine consumption.
• Individuals with certain heart rhythm disorders who have been advised to monitor caffeine.
• People who experience anxiety or sleep difficulties associated with stimulants.
• Pregnant individuals, who should follow appropriate medical guidance on total daily caffeine intake.

If you notice that tea consistently triggers concerning symptoms, reduce your intake and discuss the symptoms with a healthcare professional.

Seek urgent medical attention if palpitations occur with chest pain, fainting, severe shortness of breath, or other alarming symptoms.

Decaffeinated tea may be an alternative for people who want to enjoy the flavour and some tea polyphenols while consuming less caffeine.

9. Green Tea Is Not the Same as Green Tea Extract

Another important distinction is the difference between drinking brewed tea and taking concentrated tea supplements.

Brewed green tea contains a mixture of water, caffeine, polyphenols, and other naturally occurring compounds. The concentrations depend on the leaves, brewing conditions, and serving size.

Green tea extracts, on the other hand, may deliver much higher concentrations of certain compounds in a single dose.

Concentrated green tea supplements have been associated with rare cases of liver injury, particularly when high doses are used.

This does not mean ordinary brewed green tea poses the same risk. It means that the safety of a concentrated supplement should not be assumed from the safety of a familiar beverage.

Furthermore, there is insufficient evidence to recommend green tea extracts as a replacement for established cardiovascular treatments.

If your aim is to include tea as part of a healthy lifestyle, drinking a normal brewed beverage is generally a more straightforward approach than using concentrated extracts.

Anyone considering supplements, especially those taking prescription medicines or managing an existing medical condition, should consult a qualified healthcare professional.

10. Can Drinking Tea Lower Cholesterol?

Cholesterol is an important factor in cardiovascular health, but the relationship between tea consumption and cholesterol levels requires careful interpretation.

Some clinical trials and research reviews have reported modest reductions in certain cholesterol measurements following green tea consumption.

However, results vary across studies, and the magnitude of any effect depends on the tea preparation, dose, study population, and duration.

Tea should not be considered a substitute for established cholesterol-lowering treatments.

For example, people with elevated low-density lipoprotein cholesterol, commonly called LDL cholesterol, may need dietary changes, medication, or a combination of approaches depending on their overall cardiovascular risk.

A healthy dietary pattern can include tea alongside foods such as vegetables, fruits, beans, whole grains, nuts, and sources of unsaturated fats.

For individuals trying to improve their cholesterol levels, reducing excessive saturated fat intake and increasing dietary fibre may be more important than changing the type of tea they drink.

Tea may complement these measures, but it cannot be relied upon to correct significantly elevated cholesterol on its own.

11. Does Drinking Tea Reduce the Risk of Heart Disease and Stroke?

Several observational studies have reported associations between regular tea consumption and lower rates of cardiovascular disease.

Potential outcomes investigated include coronary artery disease, stroke, heart failure, and cardiovascular mortality.

However, the evidence must be interpreted carefully.

People who drink tea regularly may also differ from non-drinkers in other ways. They may have different diets, activity levels, smoking habits, socioeconomic circumstances, or healthcare behaviours.

Even when researchers adjust for many of these factors, they cannot completely rule out confounding.

This means that researchers may observe lower cardiovascular risk among tea drinkers without proving that tea itself caused the difference.

What does recent research tell us?

A 2025 study of 177,810 UK Biobank participants found that moderate unsweetened tea consumption was associated with a lower incidence of cardiovascular disease during a median follow-up of 12.7 years.

A separate 2025 study published in BMC Public Health examined tea sweetening habits and mortality among 180,344 UK Biobank participants. It reported associations between moderate tea consumption and lower mortality, including cardiovascular mortality among unsweetened tea drinkers.

These studies provide useful evidence about long-term associations, but they do not establish that drinking tea prevents heart attacks or strokes.

Randomised clinical trials designed to investigate hard cardiovascular outcomes would provide stronger evidence of cause and effect.

Until then, tea is best viewed as a potentially beneficial component of a healthy lifestyle rather than a stand-alone treatment or preventive medicine.

12. The Healthiest Way to Drink Tea Every Day

You do not need an elaborate routine to make tea fit into a heart-conscious lifestyle.

A few practical adjustments can help you enjoy the beverage while paying attention to the factors most likely to affect its nutritional value.

Choose unsweetened tea more often

Black tea and green tea can both be enjoyed without added sugar. If you currently prefer sweet tea, reduce the amount gradually.

Allow tea to cool before drinking

Avoid consuming tea at scalding temperatures. Give freshly brewed tea time to cool to a comfortable drinking temperature.

Keep your intake moderate

There is no universally established number of cups that guarantees cardiovascular protection. Consider your caffeine sensitivity, sleep quality, medical history, and other sources of caffeine.

Be mindful of what you add

Milk, honey, sugar, cream, and flavoured syrups can change the calorie, saturated fat, and sugar content of tea.

You do not necessarily need to eliminate every addition. Instead, pay attention to quantities and how they fit into your overall diet.

Avoid relying on tea supplements

Concentrated extracts are not equivalent to brewed tea and can carry different risks.

Follow a balanced diet

Tea cannot compensate for a diet consistently high in salt, added sugar, and saturated fat.

Include a variety of vegetables, fruits, whole grains, beans, nuts, and other nutrient-rich foods.

Stay physically active

Regular physical activity supports cardiovascular health and can help manage blood pressure, blood glucose, body weight, and other risk factors.

Avoid smoking

Smoking is a major cardiovascular risk factor. Avoiding tobacco is a far more firmly established way to protect your heart than relying on any particular tea-drinking habit.

Monitor your health

Regular blood pressure checks and appropriate cholesterol and blood glucose testing can help identify cardiovascular risk factors early.

If you have hypertension, diabetes, high cholesterol, or established heart disease, follow your healthcare professional’s recommendations rather than relying on dietary changes alone.

13. Common Mistakes That May Undermine the Benefits of Tea

Even people who drink tea regularly for health reasons may overlook important details.

Here are several habits worth reconsidering.

Adding excessive sugar to every cup: This can substantially increase your daily intake of added sugar.

Drinking tea while it is scalding hot: Very hot beverages can damage the oesophagus, so allowing tea to cool is sensible.

Assuming more tea means more protection: Evidence does not establish that progressively increasing tea consumption produces progressively greater cardiovascular benefits.

Ignoring caffeine sensitivity: If tea causes palpitations, anxiety, or poor sleep, drinking more is unlikely to be a useful strategy.

Using tea as a replacement for prescribed medication: Tea is not a substitute for medication prescribed to control blood pressure, cholesterol, or heart rhythm disorders.

Assuming all tea products are equally healthy: Unsweetened brewed tea, sweetened bottled tea, milk tea with syrups, and concentrated tea extracts differ considerably in their ingredients and nutritional properties.

Expecting tea to compensate for unhealthy habits: A balanced diet, physical activity, adequate sleep, and avoidance of smoking remain important components of cardiovascular prevention.

Understanding these differences helps place tea in its proper context: a beverage that may offer benefits, but whose overall value depends on more than simply how often you drink it.

Frequently Asked Questions About Tea and Heart Health

1. Is drinking tea every day good for the heart?

For many healthy adults, moderate tea consumption can fit into a heart-conscious diet. Observational studies have associated regular tea drinking with lower cardiovascular risk, but they do not prove that tea itself prevents heart disease. Your preparation method, caffeine tolerance, and overall lifestyle also matter.

2. Is black tea or green tea better for heart health?

Both contain polyphenols that have been investigated for potential cardiovascular benefits. Current evidence does not establish that one variety is universally better than the other. Choose the type you enjoy and prepare it in a way that suits your health needs.

3. Does adding sugar to tea cancel out its health benefits?

Not necessarily. Adding sugar does not eliminate every beneficial compound in tea. However, excessive added sugar can increase calorie intake and contribute to metabolic problems that raise cardiovascular risk. Unsweetened tea is a sensible choice if you want to reduce added sugar.

4. Is tea with milk bad for the heart?

There is insufficient clinical evidence to conclude that adding milk to tea eliminates its potential cardiovascular benefits. The nutritional effect depends on the type and quantity of milk and the amount of sugar added.

5. How many cups of tea should I drink daily for heart health?

There is no universally established number of cups that guarantees cardiovascular protection. Approximately two to three moderate-sized cups may be reasonable for many healthy adults, but individual caffeine sensitivity, medical conditions, and other caffeine sources should guide your choices.

6. Can green tea lower blood pressure?

Some clinical studies have reported modest reductions in blood pressure associated with green tea consumption. However, the effects vary, and green tea should not replace prescribed treatment for hypertension.

7. Is drinking hot tea dangerous?

Drinking tea at a comfortable temperature is generally reasonable. However, regularly drinking beverages that are extremely hot, particularly above approximately 65°C, has been associated with an increased risk of oesophageal cancer. Allow freshly brewed tea to cool before drinking.

8. Can tea prevent a heart attack?

There is no conclusive evidence that drinking tea alone prevents heart attacks. Some observational studies have reported lower cardiovascular risk among tea drinkers, but these associations do not establish cause and effect. Established preventive measures include managing blood pressure and cholesterol, avoiding smoking, staying active, and following appropriate medical advice.

9. Is decaffeinated tea good for the heart?

Decaffeinated tea can be a useful alternative for people who are sensitive to caffeine. It generally retains some tea polyphenols, although the quantities depend on the product and processing method. It may allow people to enjoy tea while reducing their caffeine intake.

10. Should people with heart disease stop drinking tea?

Not necessarily. Many people with cardiovascular disease can drink tea, but individual circumstances matter. People who experience palpitations or have been advised to limit caffeine should discuss their intake with their healthcare professional.

Conclusion: Small Changes to Your Tea Habits Can Support Better Heart Health

Tea is more than a comforting daily beverage. It contains plant compounds that researchers continue to investigate for their potential effects on blood vessels, inflammation, blood pressure, and cardiovascular disease.

However, the way you drink tea matters.

Choosing unsweetened tea more often, avoiding scalding temperatures, keeping caffeine intake appropriate for your needs, and being mindful of added ingredients are practical ways to make your daily routine more health-conscious.

Recent observational research has linked moderate unsweetened tea consumption with lower cardiovascular risk, but these findings should not be interpreted as proof that tea prevents heart attacks or strokes. More research is needed to establish the extent of any direct protective effects.

Ultimately, the strongest approach to heart health combines sensible beverage choices with a balanced diet, regular physical activity, adequate sleep, avoidance of smoking, and appropriate medical care.

Your daily cup of tea can be part of that approach. The goal is not to turn tea into a miracle remedy, but to enjoy it in a way that complements the habits known to support long-term cardiovascular health.