For a nation of tea lovers, scientists have delivered welcome news: drinking tea may be good for your heart.
Britain’s favourite hot drink has been linked to an 11 per cent lower risk of potentially fatal conditions, including heart disease.
The findings add to growing evidence that tea could support cardiovascular health. About 100 million cups are consumed across the UK every day.
Researchers from Huazhong University of Science and Technology in China tracked 486,000 people, examining their tea-drinking habits alongside their risk of vascular disease — a broad term for illnesses affecting the blood vessels.
Over the nine-year study period, around 15,000 participants were diagnosed with vascular disease.
Those who drank their tea “burning hot” appeared to face greater risks. Intriguingly, people who preferred tea at a moderate strength seemed to have better protection.
The group with the lowest risk, however, was made up of those who drank between six and eight cups a day.
Classic English Breakfast is not the only brew thought to offer potential health benefits. Scientists say it is one of several teas that may help protect against some of the most common life-threatening diseases. Here, experts explain which varieties may be most beneficial.
Scientists have delivered welcome news for tea drinkers: a cup of tea may support heart health
Roughly three cups of English tea is the sweet spot
The latest research follows a series of studies reporting similar benefits from Britain’s much-loved hot drink.
A 2024 review of almost two million people, published in the journal Epidemiology and Health, found that those who drank the most black tea had a 14 per cent lower risk of dying from heart disease.
The researchers identified between one and a half and three cups a day as the “sweet spot” for potential benefits.
A separate review published in 2021 pointed to flavonoids — plant compounds found in tea, particularly flavan-3-ols — as one possible explanation for its heart-health benefits.
Research suggests these compounds may help blood vessels work more efficiently by encouraging them to relax, potentially reducing the strain placed on the heart as it pumps blood around the body.
The review also concluded that drinking two cups of unsweetened tea consistently each day provided the level of flavonoids associated with a lower risk of cardiovascular disease, including heart failure and stroke.
“Flavonoids may support the health and function of our blood vessels,” says Nichola Ludlam-Raine, a dietitian and author of How Not To Eat Ultra-Processed.
“Randomised controlled trials have found small reductions in blood pressure with regular black tea consumption.”
Ms Ludlam-Raine adds that what people put in their tea can also influence its place in a heart-healthy diet.
“A traditional cup of tea with a splash of milk can absolutely form part of a healthy balanced diet,” she said.
“But regularly adding several teaspoons of sugar increases our intake of free sugars without adding much nutritionally. It’s the overall dietary pattern that matters most for heart health.”
Green tea is useful, but not as good as black
Green tea comes from the same plant as ordinary black tea, Camellia sinensis, but is processed differently.
The leaves are steamed or pan-fired soon after picking, which helps preserve their green colour and many of their natural plant compounds.
As well as flavonoids, it contains powerful antioxidants called catechins – the best known being epigallocatechin gallate (EGCG) – that have been linked to better heart health.
Lab research in 2018 found that EGCG could help break up the fatty plaques that block blood vessels and lead to dangerous complications.
At the time, however, experts at the British Heart Foundation (BHF) urged caution.
‘Our bodies are very good at breaking down EGCG, so swapping your cuppa for green tea is unlikely to make a big difference with respect to your heart health,’ said Professor Jeremy Pearson, the former associate medical director at the BHF.
But Ms Ludlam-Raine says that for most healthy adults, two to four cups a day can still provide benefits.
‘That amount provides a useful source of polyphenols (plant compounds that can improve blood vessel function and reduce high cholesterol) without pushing caffeine intake too high, especially compared with several cups of coffee,’ she added.
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Rooibos tea could lower cholesterol
Also known as red bush tea, rooibos is caffeine-free – unlike black and green tea.
Experts warn that too much caffeine can be bad for the heart, although tea is generally well within safe levels.
International guidance suggests more than 400mg a day could harm heart health but you would need eight to 13 cups of tea to reach that limit.
Even still, rooibos may come in handy for anyone looking to reduce their caffeine intake while protecting their heart health.
A 2023 scientific review in the Journal of Public Health in Africa found that people who drank it for several weeks lowered their cholesterol – a fatty substance that can clog the arteries and lead to heart attack and stroke – by nearly 10 per cent.
Meanwhile, a 2020 review of 54 studies found that rooibos tea consumption also reduced harmful oxidative stress – a chemical reaction in the body that can damage blood vessels.
‘It also appeared to possess other promising general effects on blood sugar levels, bone, liver, cognitive and respiratory health too,’ says Dr Emma Derbyshire from the Tea Advisory Panel.
‘It is commonly enjoyed both for its flavour and as a gentle, hydrating beverage that can be consumed throughout the day and is a great drink for the evening prior to sleep.’
Eat your fruit rather than drinking infusions
Berry and fruit teas are caffeine-free too – and may also play a role in heart health, experts say.
This is due to the presence of polyphenols.
However, the amounts in a cup of tea are small compared with eating the fruit fresh.
‘Fruit teas are naturally aromatic and often have a sweet or tangy flavour without added sugar,’ says Dr Derbyshire.
‘They are often used as an alternative to sugary soft drinks, offering flavour and variety without caffeine.’
Not recommended for heart health: Liquorice tea
While liquorice tea has been linked to anti-inflammatory and antibacterial benefits, it is not recommended for heart health.
It contains a natural compound called glycyrrhizin, which can make the body retain salt and lose potassium.
That can lead to higher blood pressure, irregular heart rhythms and fluid retention.
For that reason, Dr Derbyshire urges caution.
‘Regular or high intake may affect blood pressure and potassium balance in sensitive individuals particularly those with [high blood pressure] or kidney conditions,’ she says.
‘For this reason, it is generally recommended as an occasional rather than daily tea, especially in people with cardiovascular risk factors.’
And what about coffee? Is it better for my heart than a cup of tea?
While the evidence for tea is intriguing, coffee is often thought to be better for the heart.
However, because of its higher caffeine content, some experts advise tea instead.
Like tea, coffee contains polyphenols, particularly chlorogenic acids, which have been found to protect blood vessels from damage, says Ro Huntriss, a dietitian and chief nutrition officer at the weight-loss platform Simple Life App.
A 2026 meta-analysis of 13 studies and more than 600,000 people found that regularly drinking a moderate amount of coffee was linked to an 8 per cent lower risk of heart failure.
‘Moderate consumption is around two to four cups daily,’ adds Ms Huntriss. ‘Decaf counts too, as it retains many of the same healthful compounds.’
However, most of the studies linking coffee – and tea for that matter – to a lower heart risk are observational, meaning they can’t prove cause and effect.
Diet, lifestyle, smoking and other factors could have played a part.
That was true of the latest tea study too: the people who benefited most did not smoke and were physically active.
‘There’s no single food or drink that will transform our heart health; our overall diet and lifestyle matter much more,’ says Dell Stanford, senior dietitian at the BHF.