茶是世界上消費最廣泛的飲料之一，數百萬人將其作為日常飲食的一部分。無論是早晨的一杯溫熱紅茶、飯後的綠茶，還是炎熱午後的一杯清爽冰茶，這款受歡迎的飲品因其潛在的健康益處而備受關注。
然而，經常喝茶並不自動代表你能將其好處發揮到極致。你如何沖泡茶、加入多少糖、飲用的溫度以及每天喝幾杯，都可能會影響它對你健康的影響。
研究人員越來越多地探討喝茶與心血管健康之間的關係，包括其對血壓、膽固醇水平、血管功能、中風和心臟病的潛在影響。一些研究結果表明，適量喝茶可能與更好的心血管健康有關，但這些益處可能部分取決於個人的飲茶習慣。
一項發表於 International Journal of Cardiology: Cardiovascular Risk and Prevention 期刊（2025年）的研究，調查了英國生物樣本庫（UK Biobank）中 177,810 名參與者的喝茶習慣。研究人員發現，適量飲用無糖茶與降低心血管疾病發生風險有關。對於含糖或人工甜味劑的茶，這種保護性關聯在統計上並不顯著。
這些發現引出了一個重要問題：稍微改變喝茶的方式，是否能為你的心臟做出更好的選擇？
以下是研究的建議，以及如何將你日常的一杯茶融入關注心臟健康的的生活方式中。
1. 無糖茶可能提供更佳的心血管益處
喝茶時需要考慮的最重要因素之一是每杯茶中添加的糖量。
清茶含有天然的植物化合物，稱為多酚，其中包括類黃酮和其他物質，研究人員一直在研究其潛在的心血管效應。這些化合物有助於支持血管功能，並影響與氧化壓力和發炎相關的過程。
加糖並不會消除茶中的所有有益化合物。然而，經常攝入大量添加糖會增加你的總糖分和熱量攝入，這可能會導致體重增加和代謝問題，從而增加心血管風險。
2025年發表於 International Journal of Cardiology: Cardiovascular Risk and Prevention 的一項研究探討了飲用加糖與無糖茶與心血管疾病之間的關係。
該研究對 177,810 名參與者進行了中位數 12.7 年的追蹤。適量飲用無糖茶與降低心血管疾病、冠狀動脈心臟病、中風和心臟衰竭的發生率有關。
研究人員在分析中並未發現含糖或人工甜味劑的茶具有統計學上顯著的保護性關聯。
這些結果並不證明糖會抵消茶的所有好處。相反地，它們表明喝茶與心血管健康之間的關係可能會因飲料的沖泡方式而有所不同。
如何讓您的茶更健康
如果你習慣在茶中加入幾茶匙糖，請考慮逐漸減少用量。
例如，你可以：
- 從平常糖量的一半開始。
- 嘗試飲用純紅茶或綠茶。
- 使用肉桂、生薑或少許檸檬來增加額外的風味。
- 選擇無糖茶，而不是市售的加糖茶飲。
- 注意瓶裝和包裝茶產品的含糖量。
您不一定需要一夜之間就完全戒掉加糖茶。逐步的改變可以幫助您培養對較低甜度的喜好，同時減少整體添加糖的攝取量。
核心要點： 即使加了糖，茶依然可以是健康飲食的一部分，但如果經常飲用含有大量添加糖的茶，可能會削弱選擇低熱量飲料的一些優勢。
2. 紅茶和綠茶都含有與心臟相關的化合物
並非所有茶葉都具有相同的化學成分。紅茶、綠茶和其他品種在茶葉加工方式上有所不同，這會影響其所含多酚的種類與數量。
儘管如此，紅茶和綠茶都因其潛在的心血管益處而被廣泛研究。
紅茶
紅茶是由在加工過程中經過氧化作用的茶葉製成。這個過程有助於產生被稱為茶黃素和茶紅素的化合物。
這些化合物與茶葉中天然存在的其他物質一起，已被研究其對血管功能、氧化壓力和膽固醇代謝的可能影響。
紅茶在英國、印度和奈及利亞等國家特別受歡迎，人們經常在早晨或全天的休息時間飲用。
對於喜歡紅茶的人來說，喝幾乎不加糖或完全不加糖的紅茶，是一種既能享受飲品又不會攝入不必要熱量的實用方法。
綠茶
綠茶在加工過程中的氧化程度較低，並保留了大量的兒茶素，這是一類包含表沒食子兒茶素沒食子酸酯（通常稱為 EGCG）的多酚。
研究人員一直在探討這些化合物對血壓、血管功能、發炎反應及其他心血管風險因素的潛在影響。
一些臨床試驗和研究綜述指出，飲用綠茶後，某些心血管測量指標有適度的改善。然而，各研究之間的結果有所不同，且這些效果不一定大到足以單獨預防心臟病。
哪種類型對心臟更好？
目前尚無充分的證據表明某一特定種類的茶在心血管保護方面普遍更勝一籌。
紅茶和綠茶都是合理的選擇。您偏好的品種、沖泡方法、咖啡因耐受性以及整體的飲食習慣都是重要的考量因素。
與其專注於選擇某種特定的茶，不如專注於以支持您更廣泛健康目標的方式來飲用它。
3. 在極高溫度下喝茶可能會帶來風險
茶的溫度是另一個值得考慮的因素。
許多人喜歡在將沸水倒入杯中後立即享用茶。然而，飲用極燙的飲料可能會使食道黏膜反覆受到熱損傷。
國際癌症研究機構已將飲用非常熱的飲料（一般理解為溫度超過約 65°C 的飲料）歸類為對人類食道癌可能具有致癌性。
這個分類關注的是飲料的溫度，而不是茶本身。
我們必須將這種已確立的關於極熱飲料的擔憂，與針對心血管結果的新興研究區分開來。
一項於 2026 年進行、涵蓋來自中國嘉道理生物庫 485,934 名參與者的觀察性研究，檢視了習慣性飲茶與血管疾病的關係。研究人員指出，適度濃度的飲茶與較低的血管疾病風險相關，而習慣性飲用被形容為燙口的茶則與較高的風險相關。
該研究並未證實熱茶會直接導致心血管疾病。觀察性研究無法完全排除其他生活方式因素的影響，需要進一步的研究來了解其中的關係。
儘管如此，讓茶稍微放涼後再飲用是一個明智的預防措施。
您的茶應該是什麼溫度？
您不需要用溫度計去測量每一杯茶。
取而代之的是，請遵循以下實用指南：
- 讓剛泡好的茶冷卻幾分鐘。
- 避免在引起不適或灼熱感時飲用。
- 小口啜飲，而不是快速喝下極燙的茶。
- 直接從剛煮沸的茶壺中倒茶喝時要特別小心。
我們的目的不是喝冷茶，除非你喜歡。溫茶可以很美味，又不會燙傷脆弱的組織。
4. 您喝茶的份量很重要
另一個常見的問題是，喝更多茶是否能帶來更多健康益處。
答案是不一定。
茶含有咖啡因，其含量因品種、份量、沖泡時間和製備方法而異。對於敏感體質的人來說，攝取過多的咖啡因可能會引起睡眠障礙、焦慮、心悸或血壓暫時升高。
茶與心血管健康的關係也比「杯數越多越好」這種簡單的規則更為複雜。
在 2025 年發表於 International Journal of Cardiology: Cardiovascular Risk and Prevention的一項研究中，研究人員觀察到飲用無糖茶與心血管疾病風險之間存在 U 型關聯。預估風險最低的是每天飲用零到兩杯的參與者。
這一發現不應被解讀為普遍的處方或已證實的最佳攝取量。該研究是觀察性的，參與者的特徵和飲酒習慣可能會影響結果。
其他研究也報告了不同消耗水平下的關聯，這說明瞭為什麼研究人員目前還無法為每個人確定一個理想的每日飲用量。
多少茶算是合理的？
對於許多健康的成年人來說，假設咖啡因含量符合個人需求，每天大約兩到三中杯的茶可能是一個合理的起點。
然而，這只是一個實用的建議，而不是預防心臟病的已證實劑量。
在決定喝多少茶時，請考慮以下幾點：
你對咖啡因的敏感度： 如果茶讓你感到焦慮、心悸或乾擾睡眠，請減少攝取量或選擇低咖啡因品種。
你總共的咖啡因攝取量： 請記住，咖啡、能量飲料、可樂、巧克力和某些藥物可能會增加你的整體咖啡因暴露量。
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. 茶多酚可能助於維護健康的血管
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.
支援內皮功能
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.
影響氧化壓力
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.
對發炎的潛在影響
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. 茶中加牛奶：對您的心臟有害嗎？
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.
如何做出更健康的選擇
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. 加糖、蜂蜜或人工甜味劑的茶：您應該知道什麼？
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.
砂糖
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.
蜂蜜
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.
人工甜味劑
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. 咖啡因會影響血壓和心律
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.
誰應該更密切關注咖啡因？
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. 綠茶與綠茶萃取物並不相同
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. 喝茶能降低膽固醇嗎？
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. 喝茶能降低心臟病和中風的風險嗎？
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.
最新研究告訴我們什麼？
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. 每天喝茶的最健康方式
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.
更常選擇無糖茶
Black tea and green tea can both be enjoyed without added sugar. If you currently prefer sweet tea, reduce the amount gradually.
飲用前先將茶放涼
Avoid consuming tea at scalding temperatures. Give freshly brewed tea time to cool to a comfortable drinking temperature.
保持適量飲用
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.
注意你添加了什麼
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.
避免依賴茶類補充品
Concentrated extracts are not equivalent to brewed tea and can carry different risks.
遵循均衡飲食
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.
保持身體活動
Regular physical activity supports cardiovascular health and can help manage blood pressure, blood glucose, body weight, and other risk factors.
避免吸菸
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.
關注您的健康
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. 可能破壞茶葉好處的常見錯誤
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.
關於茶與心臟健康的常見問題
1. 每天喝茶對心臟有益嗎？
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. 紅茶或綠茶對心臟健康比較好？
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. 在茶中加糖會抵消其健康益處嗎？
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. 加奶的茶對心臟不好嗎？
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. 為了心臟健康，我每天應該喝幾杯茶？
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. 綠茶可以降低血壓嗎？
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. 喝熱茶危險嗎？
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. 茶能預防心臟病發作嗎？
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. 去咖啡因的茶對心臟有益嗎？
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. 患有心臟病的患者應該停止喝茶嗎？
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.
結論：對茶飲習慣做出微小改變有助於維持心臟健康
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.
