5 Best Tea to Reduce High blood pressure: In this article you will know what are the benefits of Tea and how you can control your blood pressure with this…!
The 5 Best Tea to Reduce High blood pressure, millions of people worldwide, including a sizable section of the Indian population, suffer from high blood pressure, also known as hypertension. Although prescription drugs are frequently used to treat hypertension, herbal treatments such as specific teas have drawn interest due to their potential to promote heart health.
Our heart health is silently protected by healthy blood pressure. However, when blood flow presses too hard against vessels, high blood pressure, also known as hypertension, results. Think of blood pressure as being similar to the force of water passing through a hose. Just as high blood pressure can harm our organs and blood vessels, too much pressure can damage the hose.
Understanding High blood pressure
The force that circulating blood applies to blood vessel walls is measured by blood pressure. Two numbers are used to record it:
- Systolic Pressure: The heart’s beating force.
- Diastolic Pressure: The force that exists between heartbeats is known as diastolic pressure.
Usually, a normal reading is 120/80 mmHg. The general definition of hypertension is blood pressure greater than 130/80 mmHg.
The role of Tea in Blood Pressure Management
Bioactive substances like flavonoids and antioxidants found in some teas may aid in:
- Increasing blood vessel dilatation and flexibility will improve blood vessel function.
- Minimizing the harm that free radicals cause is one way to reduce oxidative stress.
- Reducing inflammation reducing the body’s levels of inflammation.
- Improving the production of nitric oxide: Facilitating the relaxation of blood vessels.
- Consuming certain teas on a regular basis along with a healthy diet and lifestyle may help improve blood pressure control.
5 Best Teas to Reduce High Blood Pressure
Green tea
Epigallocatechin gallate (EGCG), one of the many catechins found in green tea, has been demonstrated to:
- Enhance endothelial function to promote improved blood flow.
- Lower the blood pressure’s diastolic and systolic levels.
- Long-term use of green tea may significantly lower blood pressure, according to a meta-analysis of randomized controlled trials.
How Green Tea Can Be Added to Your Diet
To enjoy green tea, simply steep the leaves in hot water for three to five minutes; before drinking, remove the tea leaves or bag. It’s delicious iced as well. There isn’t a set amount of tea that is recommended to maintain healthy blood pressure, though. It is evident that incorporating green tea into your routine, in addition to water, can be beneficial.
You can add sugar, like a little honey, if you need a little sweetness in the mixture. Just watch how much you put in, because some people have been shown to have higher blood pressure when they consume too much added sugar. Try a Matcha Green Tea Latte or an Apple-Cider Vinegar Tonic in addition to a traditional cup of tea. Make a Green Tea-Fruit Smoothie for breakfast.
Hibiscus Tea
Hibiscus tea, which is made from the Hibiscus sabdariffa plant, is high in antioxidants and has a tart taste. Research has indicated that hibiscus tea can help people with mild to moderate hypertension reduce their systolic and diastolic blood pressure.
How Hibiscus Tea Can Be Added to Your Diet
A tasty and healthful beverage that’s simple to incorporate into your daily routine is hibiscus tea. Prepare by steeping 1-2 teaspoons of dried hibiscus petals in 5-10 minutes of hot water. Its naturally tart flavor can be counterbalanced with a squeeze of lemon or a little honey. For a cool beverage, enjoy it warm or cold over ice. For extra taste and health advantages, you can also mix it with spices like cinnamon or herbs like mint. It is generally safe to consume one to two cups daily, and it may naturally support lower blood pressure levels. It’s a fantastic substitute for caffeinated or sugary drinks, particularly if you’re trying to find something heart-healthy.
Black Tea
A randomized controlled trial revealed that regular consumption of black tea led to significantly lower systolic and diastolic blood pressure over a six-month period. This is because black tea contains flavonoids that may help lower blood pressure.
How Black Tea Can Be Added to Your Diet
Extremely easy and adaptable to incorporate black tea into your diet. Depending on your preferred strength, begin by brewing one tea bag or one teaspoon of loose black tea in hot water (about 90 to 100°C) for three to five minutes. To get the most health benefits, enjoy it plain, or with a slice of lemon or a splash of milk. Black tea’s moderate caffeine content makes it a great choice for breakfast or as a pick-me-up in the afternoon. Sugar should not be added in excess as this can negate its cardiovascular benefits. When taken consistently over time, 1-2 cups per day can help lower blood pressure and promote heart health.
Garlic Tea
The cardiovascular benefits of garlic are well known. Garlic’s allicin compound has been demonstrated to increase circulation and relax blood vessels, both of which lower blood pressure.
How Garlic Tea Can Be Added to Your Diet
Particularly for heart health and blood pressure reduction, garlic tea can be a potent dietary supplement. Crush one or two fresh garlic cloves and simmer them in a cup of water for five to ten minutes to get them ready. To improve flavor, strain and add lemon juice or a tiny bit of honey. Drink it warm, ideally before bed or in the morning when you’re not hungry. For extra advantages, you can also mix it with herbs like turmeric or ginger. Because garlic is strong and can interfere with medications or upset some people’s stomachs, limit yourself to one cup per day. If you are taking blood thinners or medication for hypertension, always check with your doctor.
Tea with Lemongrass
Because lemongrass is high in potassium, it encourages the excretion of sodium through urine, which lowers blood pressure. Lemongrass also contains diuretic qualities that can help lower blood pressure.
How Tea with Lemongrass Can Be Added to Your Diet
A calming, fragrant beverage that you can incorporate into your daily routine, lemongrass tea may naturally lower blood pressure. Make it by boiling one or two chopped fresh lemongrass stalks or one teaspoon of dried lemongrass in water for five to ten minutes. Strain and serve hot or cold, with honey or lemon added for taste. To help with digestion and relaxation, you can have lemongrass tea once or twice a day, ideally after meals. For extra health benefits, it also goes well with ginger or green tea. It aids the body in getting rid of extra sodium because it has mild diuretic effects. Before using it regularly, speak with your doctor if you are pregnant or taking any medications.
Tips for Brewing for the Most Benefit
To maximize the health advantages of these teas:
- Use high-quality, fresh tea leaves: Whenever feasible, choose loose-leaf teas rather than ones in prepackaged bags.
- Steep at the proper temperature: Black and hibiscus teas can be steeped at boiling point, but green tea should be steeped at about 80°C (176°F).
- Avoid using too many sweeteners: To preserve the health benefits, use honey or other natural sweeteners instead of sugar.
Best Teas For Lifestyle Factors
To further promote healthy blood pressure, think about making the following lifestyle adjustments as you incorporate these teas into your routine:
- Frequent exercise: On most days of the week, try to get in at least 30 minutes of moderate exercise.
- Balanced diet: Consume a diet high in fruits, vegetables, whole grains, and lean meats to maintain a balanced diet.
- Limit sodium: Limit sodium intake by consuming fewer foods high in salt.
- Manage stress: Reduce stress by practicing relaxation methods like deep breathing or meditation.
- Regular monitoring: Frequent monitoring: Record your blood pressure measurements and see a doctor on a regular basis.
FAQs
Q-1. What is the best tea for lowering high blood pressure?
Ans. Hibiscus tea is widely regarded as one of the most effective teas for lowering blood pressure, because hibiscus tea contains a lot of antioxidants, particularly anthocyanins, which relax blood vessels and enhance circulation, it is considered to be one of the best teas for lowering blood pressure.
Q-2. Can I drink green tea for blood pressure control?
Ans. Yes, when regularly ingested, the catechins found in green tea, such as EGCG, can enhance blood vessel function and lower systolic and diastolic blood pressure over time.
Q-3. When is the best time to drink these teas?
Ans. The majority of teas are suitable for both morning and evening consumption. Herbal teas without caffeine, such as those made from garlic, lemongrass, or hibiscus, can be consumed before bed. Black and green teas are best consumed early in the day because they contain caffeine.
Q-4. Are there any side effects of drinking these teas?
Ans. Certain medications, particularly those for diuretics or hypertension, may interact with certain teas. Garlic may thin the blood, and hibiscus may reduce blood pressure too much in sensitive people. If you have underlying medical conditions or are taking medication, always get advice from your doctor.
Q-5. How soon can I expect results from drinking tea for blood pressure?
Ans. It is different. It may take a few weeks for some people to notice improvements, while longer-term, consistent use along with a healthy lifestyle may be necessary for others to see noticeable changes.
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