Experts agree: Green tea can reduce your risk of stroke.
Reviewed by Dietitian Casey Wing, RD, CD
Key Points
- Green tea is rich in antioxidants like EGCG, which may reduce inflammation and protect blood vessels.
- Drinking green tea may help lower blood pressure and LDL cholesterol, reducing stroke risk factors.
- The amino acid l-theanine in green tea may help reduce stress, a key contributor to stroke risk.
Inside your body is an intricate system of nearly 60,000 miles of arteries, veins and capillaries which carry blood to all parts of your body. Despite its vital role in our health, this vast vascular system is often overlooked until an event like a stroke occurs. Your brain depends on your vascular system to deliver oxygen and nutrients, but when blood arteries in the brain become clogged or blood vessels burst, it can lead to a stroke. Nearly 800,000 people in the United States are impacted by this condition every year.
Luckily, adopting a healthier diet can have a positive impact on your stroke risk—and that includes your beverage choices, too. Tea is the most-sipped beverage in the world, and there’s evidence to suggest that green tea, in particular, could improve health markers related to strokes. So brew a cup and read on to find out why the experts suggest that green tea is the top tea for reducing stroke risk.
Why Green Tea Is the Best for Reducing Stroke Risk
It Can Decrease Inflammation
Brewing a cup of tea doesn’t just infuse the hot water with flavor. As you steep your tea, compounds that could be beneficial for heart health are transferred into the brew as well. “Green tea is high in catechins, which are polyphenols found in a variety of plants,” says Patricia Kolesa, MS, RD. Polyphenols are best known for their anti-inflammatory effects, she adds.
When inflammation is left unchecked, it can damage cells in your arteries and increase stroke risk. Regularly consuming foods that are rich in antioxidants, like green tea, helps to curb cell damage by tamping down that excess inflammation.
It Can Support Healthier Blood Vessels
Green tea just happens to provide unique antioxidants that also target vascular health. Anne Danahy, M.S., RDNexplains that green tea leaves are rich in a type of catechin called epigallocatechin-3-gallate. “EGCG can reduce inflammation and protect blood vessels in the brain,” she says. That damage control helps reduce stroke risk by protecting the blood-brain barrier, which is the protective layer on the inner surfaces of the blood vessels in your brain.
Blood vessel health is also important for blood pressure control. “Green tea consumption has been associated with modest improvements in blood pressure, which is one of the most important modifiable risk factors for stroke,” says Sapna Peruvemba, MS, RDN. Research suggests that the EGCG in green tea supports better blood vessel function by helping arteries relax and dilate, which can improve circulation and potentially lower blood pressure.
It May Help Lower Cholesterol
A cup of green tea may offer potential cholesterol benefits as well. “Research on EGCG has found that it can lower LDL (‘bad’) cholesterol—the kind that causes plaque to build up in blood vessels, restricting blood flow,” says Danahy. High cholesterol is one risk factor in cardiovascular events, like a stroke. Just keep in mind that green tea can’t replace the cholesterol-lowering benefits of a diet high in fiber. Think of it as cholesterol-friendly extra credit on top of a heart-healthy eating pattern.
It May Help Manage Stress
Chronic stress isn’t just a feeling; it can have real impacts on your overall health. In fact, there’s growing evidence that chronic stress increases your chances for developing a stroke. That’s because common stroke risk factors like high blood pressure, poor sleep, unhealthy habits and systemic inflammation can all be heightened by stress.
While the simple ritual of sipping on a warm beverage can provide calming effects, green tea may offer benefits beyond that. Green tea provides an amino acid called l-theanine that could help tame stress and anxiety, especially when paired with other strategies for stress management.
Other Tips for Reducing Stroke Risk
In addition to adding green tea to your daily hydration lineup, here are some other lifestyle tips for reducing your stroke risk:
- Exercise regularly. Exercise can help improve your stroke risk in more ways than one by helping you stay at a healthy weight, manage blood pressure and lower cholesterol. Aim for at least 2½ hours (150 minutes) of moderate-intensity aerobic physical activity per week. No gym is necessary, either; a brisk walk is considered moderate-intensity.
- Eat more fish. “The omega-3 fat in fish can help reduce blood pressure and inflammation, which protects against a stroke,” says Danahy. She points to research that has shown that eating two servings per week may decrease risk for cardiovascular events, like strokes. Just make sure to bake, broil or grill it instead of frying it because you could lose some of the stroke-prevention benefits when frying, per Danahy.
- Add more potassium-rich foods to your diet. Beyond reducing sodium, one of the best ways to improve your blood pressure is to eat more potassium. “Potassium counteracts the effects of sodium, which lowers blood pressure and stroke risk,” says Kolesa. Reach for more high-potassium foods like beans, spinach, oranges and tomatoes to make sure you’re getting enough.
- Stay hydrated. “Regular hydration promotes blood flow throughout the body. Inadequate fluid intake or dehydration lowers blood flow to the brain, increasing stroke risk,” says Kolesa. So, in addition to green tea, be sure to drink plenty of water and other unsweetened or low-sugar beverages throughout the day.
Our Expert Take
It’s easy to overlook drinks when making changes to your diet for stroke prevention, but beverages like unsweetened tea are more than just hydrating. Green tea is rich in antioxidants and has been linked with better cholesterol, improved vascular health and reduced stress. While you shouldn’t rely on green tea alone to significantly reduce your risk of stroke, it can be a welcome addition to other heart-healthy habits.