Here’s why drinking green tea in the morning may help your heart.
Reviewed by Dietitian Lisa Valente, M.S., RD
Key Points
- Drinking green tea in the morning may be the best for your heart.
- An a.m. cup helps protect sleep, support blood pressure and improve catechin absorption.
- Skip added sweeteners and green tea supplements for heart health.
Green tea is rich in catechins, antioxidants that may help protect blood vessels and support cardiovascular health. Some evidence suggests green tea may modestly affect cholesterol and blood pressure, but the evidence is limited, notes David Rhee, MDboard-certified cardiologist.
There’s no single best time to drink green tea for heart health, but morning may have an advantage. Enjoying green tea earlier limits caffeine later in the day, when it could interfere with sleep, an important component of cardiovascular health. Below, experts explain why morning may be an ideal time to drink green tea, plus tips for enjoying it to support heart health.
Why Morning Is the Best for Drinking Green Tea
The best time to drink green tea for heart health may be the morning. Drinking green tea earlier in the day lets the caffeine break down without affecting sleep.
Sleep Protection
“Green tea has a modest amount [of caffeine]about 37 milligrams per 12 fluid ounces, though this can vary depending on the age of the leaves and how it’s brewed, and drinking it too late can interfere with falling or staying asleep,” explains Kiran Campbell, RDN. Research suggests that caffeine consumption is associated with less sleep, longer time to fall asleep and more wake time after initially falling asleep. Large doses of caffeine consumed closer to bedtime have a greater effect on sleep.,
The American Heart Association recommends sleeping 7-9 hours nightly to support heart health. Short sleep duration is associated with a greater risk of high blood pressure and stroke, and irregular sleep correlates with obesity, elevated lipids and type 2 diabetes.
It May Support Steadier Blood Pressure
Drinking caffeinated beverages, like green tea, earlier in the day may minimize its effects on circadian systems that regulate blood pressure control. Caffeine can cause a brief, small increase in blood pressure immediately after consumption, especially among individuals unaccustomed to caffeine and with high blood pressure. “Spacing servings [of caffeine] out earlier in the day, rather than stacking several cups close together in the evening, helps avoid compounding that effect right before bed, when your body should naturally be easing into its lowest nightly blood pressure,” explains Campbell.
Additionally, excessive caffeine intake later in the day may affect melatonin production, and lower melatonin levels have been associated with higher blood pressure and greater cardiovascular risk. Drinking green tea earlier in the day may let caffeine’s effects diminish, supporting your body’s circadian rhythm and sleep.
It May Support Better Catechin Absorption
Generally, your body only absorbs a small amount of green tea’s catechins. However, some research suggests catechins may be absorbed more efficiently on an empty stomach, which is often easier to arrange in the morning before meals, says Campbell. Drinking green tea in the morning before food or with a light breakfast may enhance absorption, as proteins, fats and other nutrients in food can bind to catechins or interfere with their uptake., ,
Other Heart-Healthy Tips for Green Tea
- Skip a green tea supplement. High-dose green tea supplements have been linked to rare cases of liver injury, notes Campbell. Stick to green tea beverages instead of supplements, as drinking the tea is generally well-tolerated and cost-effective.
- Skip the extras. Just because a beverage contains green tea doesn’t make the whipped cream, two tablespoons of sugar and artificial berry syrup that gets mixed into the matcha latte healthier, notes Rhee. Skip the added sweeteners and mix-ins to minimize added sugar, which can affect triglyceride levels and heart health.
- Make it a daily habit. Drinking two to three cups of green tea a day may support heart health by helping lower low-density lipoprotein (LDL or “bad”) cholesterol and blood pressure. Instead of occasionally consuming green tea, Campbell recommends making two cups part of your daily routine.
- Be mindful of medications. Some foods and drinks can interfere with medication absorption. The catechins in green tea can affect how the body metabolizes some medications. Check in with your healthcare provider or pharmacist with any questions.
Our Expert Take
There’s no magic time to drink green tea for heart health, but drinking it in the morning may help limit caffeine’s effects on sleep and support your body’s natural blood pressure rhythm. Choose unsweetened green tea over sugary drinks or concentrated supplements, and consider making it part of your daily routine. While its potential heart-health benefits are modest, green tea can still be a healthier alternative to many other beverages on the shelf, remarks Rhee. “Green tea is a small but meaningful piece of a heart-healthy lifestyle; it is not a substitute for medication, exercise or a balanced diet,” adds Campbell.