It has been revealed how to properly drink tea for effective heart health protection

Researchers from the Tea Research Institute of the Chinese Academy of Agricultural Sciences conducted a large-scale systematic review of data on the effects of green tea on human health, summarizing the results of hundreds of clinical and epidemiological studies. The work was published in the journal Beverage Plant Research (BPR).

The authors identified five main areas of protective action: reduced risk of cardiovascular disease through improved lipid profiles and lower blood pressure; prevention of type 2 diabetes through normalization of insulin sensitivity; an anti-oncogenic effect associated with the suppression of tumor cell proliferation; protection of cognitive functions during aging; and counteraction of sarcopenia — age-related loss of muscle mass.

Catechins — plant polyphenols that suppress chronic inflammation, normalize blood glucose levels, and protect neurons from oxidative stress — were recognized as the key biologically active group. The most studied among them is epigallocatechin-3-gallate (EGCG), whose concentration in freshly brewed green tea reaches several hundred milligrams per liter.

The review authors placed special emphasis on the fundamental difference between natural brewed tea and industrial bottled beverages or so-called bubble tea. In the latter, catechin concentration is sharply reduced due to heat treatment and prolonged storage, while added sugar partially or completely negates the metabolic benefits of tea.

Furthermore, adding milk to tea reduces the bioavailability of catechins by approximately one-third due to their binding with casein.

The review authors recommend consuming three to five cups of green tea per day for maximum preventive effect. The tea should be brewed at a temperature no higher than 80 degrees Celsius: boiling water destroys some of the catechins and can cause mild irritation of the esophageal mucosa with prolonged regular consumption.

The study also covered black tea, which, thanks to theaflavins, also possesses antioxidant properties, although to a lesser extent than green tea. The authors emphasized that on a global scale, tea is the most widely consumed beverage after water, making it an effective public health tool with minimal costs and risks.