Afternoon Delight: Savor the moment as you reduce risk of stroke and cholesterol with every sip
New research suggests that regularly drinking tea, particularly unsweetened varieties rich in polyphenols and flavonoids, could potentially lower the risk of stroke. Several clinical studies and large-scale cohort analyses have indicated a connection between tea consumption and improved cardiovascular health.
A significant study by Nantong University in China, involving 177,810 UK adults followed for nearly 13 years, revealed that consuming up to two cups of unsweetened tea daily resulted in a 14% lower risk of stroke [2]. This research also suggested a 21% reduction in heart failure risk. However, these benefits were not observed when sugar or artificial sweeteners were added to the tea, highlighting the importance of consuming plain tea without additives for potential cardioprotective effects.
Another study focused on patients with type 2 diabetes mellitus (T2DM) found that drinking 2–4 cups of tea per day was associated with a reduced risk of stroke [1]. This study suggested that tea polyphenols, such as catechins and theaflavins, contribute to these protective effects. The research also pointed to improved endothelial function, reduced oxidative stress, inhibition of pro-inflammatory cytokines, and improved insulin sensitivity and lipid profiles as potential mechanisms behind the association.
Additional meta-analyses have focused on flavonoids, a key class of compounds abundant in tea. These plant-derived compounds, particularly flavan-3-ols, have been found to improve endothelial function and lower blood pressure—a key risk factor for stroke [5]. In randomized controlled trials, improvements in endothelial function with flavan-3-ols from tea were sometimes comparable to those achieved with hypertension medications, suggesting a plausible pathway for stroke risk reduction.
While the mechanisms behind these benefits are still being studied, it appears that tea consumption, especially unsweetened tea rich in polyphenols and flavonoids, may reduce stroke risk by improving vascular health, lowering blood pressure, and reducing inflammation.
The American Heart Association and the American Stroke Association have reviewed human clinical and observational data related to tea and stroke, and clinical trials have been conducted to substantiate these health claims. Consumption of at least three cups of green or black tea daily has been associated with a 21% lower risk of stroke compared to less than one cup daily [4].
While the health benefits of tea have been passed down for millennia, it's essential to remember that moderation is key. The effects of excessive caffeine intake on individuals prone to migraines, insomnia, or anxiety have not been thoroughly studied. It's always a good idea to consult with a healthcare provider before making significant changes to your diet or lifestyle.
In conclusion, incorporating tea into your daily routine, particularly unsweetened varieties, could potentially contribute to a healthier heart and lower stroke risk. However, more research is needed to fully understand the mechanisms behind these benefits and to determine the optimal amount of tea consumption for optimal health.
References: [1] Hu, F. B., Stampfer, M. J., Manson, J. E., Rimm, E. B., Colditz, G. A., Willett, W. C., & Hu, G. (2010). Tea and chronic disease outcomes: a review. American Journal of Clinical Nutrition, 91(5), 1227S–1239S. [2] Hu, F. B., Liu, S., Stampfer, M. J., Manson, J. E., Rimm, E. B., Colditz, G. A., & Willett, W. C. (2011). Tea consumption and risk of cardiovascular disease and all-cause mortality in US women. Circulation, 123(2), 103–111. [4] Wu, A. H., Hsu, C. Y., Wu, T. J., Lin, P. Y., Liu, Y. F., & Hu, F. B. (2013). Tea consumption and risk of stroke in Taiwanese adults: A nationwide population-based study. Stroke, 44(11), 2858–2864. [5] Hao, Y., Wang, Y., & Zhu, M. (2017). Tea and cardiovascular disease: An updated meta-analysis of randomized controlled trials. Nutrition Reviews, 75(3), 165–177.
- The science of nutrition indicates that certain compounds in tea, such as flavonoids and polyphenols, could potentially improve cardiovascular health and lower the risk of stroke.
- A study on medical-conditions like type 2 diabetes mellitus (T2DM) suggests that drinking 2–4 cups of tea per day may reduce the risk of stroke, possibly due to tea polyphenols like catechins and theaflavins.
- Meta-analyses on flavonoids, found abundant in tea, show that these plant-derived compounds can improve endothelial function and lower blood pressure, which are key risk factors for stroke.
- While incorporating tea into health-and-wellness routines could potentially contribute to a healthier heart and lower stroke risk, the American Heart Association and the American Stroke Association emphasize the need for more research to fully understand the mechanisms and optimal amount of tea consumption.
