Coffee and green tea in the face of high blood pressure: the impact on your cardiovascular health

Par Jimmy BRAUN

Bienfaits / Effets sur la Santé

High blood pressure is a common health issue that can affect your heart. Many people wonder if their favorite drinks, such as coffee or green tea, play a role.

Research shows that green tea can help lower blood pressure thanks to its antioxidants. A study published in The American Journal of Clinical Nutrition confirms this beneficial effect (Yang et al., 2014).

Coffee, on the other hand, has a more variable impact depending on the person and the quantity consumed.

In this item, discover now how coffee and green tea affect high blood pressure and what that means for your health.

Coffee, green tea, and high blood pressure: in short, what effects do they have on blood pressure?

Coffee and green tea have different effects on blood pressure, mainly due to their caffeine and other active compound content.

Here's what you need to know:

Coffee and blood pressure
Coffee is rich in caffeine, which can cause a temporary rise in blood pressure, especially in people who are not used to drinking it.
This increase is explained by the stimulating effect of the nervous system, which causes:
- Constriction of blood vessels
- An increase in heart rate
  However, regular drinkers often develop a tolerance, reducing this effect.
Green tea and high blood pressure
Green tea also contains caffeine, but in smaller quantities than coffee.
More importantly, it is rich in catechins, antioxidants that:
- Protect the cardiovascular system
- Help regulate or even reduce blood pressure over the long term

In summary:
While coffee can cause a temporary rise in blood pressure, green tea, thanks to its protective components, can be an ally in better managing hypertension.

To enjoy the benefits of green tea, choose a high-quality organic matcha green tea that is rich in antioxidants and low in pesticides.

Coffee and green tea: benefits, effects, and consumption tips

Coffee and green tea are two beverages that are enjoyed around the world, each offering specific benefits thanks to their natural components. Their effect on health, particularly cardiovascular health, depends mainly on their caffeine and antioxidant content.

The benefits of green tea

Green tea is particularly rich in catechins, powerful antioxidants that protect cells from damage caused by free radicals. This protection helps reduce the risk of heart disease, type 2 diabetes, and certain cancers.

Beyond these effects, green tea helps to:

Lower blood pressure and reduce cholesterol levels
Promote weight loss by stimulating fat burning
Improve mental alertness, reduce stress, and support cognitive function
Slow down skin aging thanks to its anti-inflammatory properties
Protects brain health, particularly thanks to flavonoids, which may help prevent age-related cognitive decline.

Some scientific studies also suggest that green tea may help prevent certain cancers, such as colon, prostate, and breast cancer, although these effects have yet to be confirmed.

Reminder of the benefits of coffee

The benefits of coffee

Coffee is a major source of caffeine, a natural stimulating agent for the central nervous system. Caffeine improves alertness, focus, and short-term memory. Consumed in moderation (about three cups per day), coffee can also:

Reduce the risk of neurodegenerative diseases, particularly Alzheimer's and Parkinson's
Reduce the risk of type 2 diabetes and obesity
Improve mood and motivation by acting on the brain's neurotransmitters

However, caffeine can have side effects if consumed in excess, such as insomnia, nervousness, or headaches. Coffee can also interfere with the absorption of certain nutrients and medications.

Reminder of the benefits of green tea

High blood pressure: are green tea and coffee bad for the heart? Details

Discover the effects of high blood pressure, as well as the impact of coffee and green tea on cardiovascular health, through the results of recent studies.

What is high blood pressure?

High blood pressure refers to high blood pressure against the walls of the blood vessels. Normal blood pressure is generally between 90/60 and 120/80 mmHg. When it is chronically too high, it increases the risk of cardiovascular disease, stroke, and can damage blood vessels. Often referred to as the "silent disease," high blood pressure does not always present symptoms, which is why regular monitoring is important.

Coffee, green tea, and high blood pressure: what does science say?

A large study conducted in Japan on more than 18,000 people aged 40 to 79 tracked their coffee and green tea consumption habits over nearly 19 years. Here are the main results:

Drinking two or more cups of coffee per day doubles the risk of death from cardiovascular disease in people with severe hypertension (blood pressure greater than or equal to 160/100 mmHg).
However, drinking one cup of coffee per day does not appear to increase this risk, regardless of blood pressure level.
Daily consumption of green tea is not associated with any increased risk of cardiovascular mortality, even in people with high blood pressure.

These results confirm that people with severe hypertension should limit their coffee consumption, while green tea remains a safer beverage in this context.

Understanding the categories of hypertension

For this study, blood pressure was classified into five levels:

Optimal and normal: <130/85 mmHg
High normal: 130-139/85-89 mmHg
Grade 1 hypertension: 140-159/90-99 mmHg
Grade 2 hypertension: 160-179/100-109 mmHg
Grade 3 hypertension: ≥180/110 mmHg

Grades 2 and 3 correspond to severe hypertension, where the risk associated with high coffee consumption is significant.

Explanations and limitations

Researchers explain that caffeine can have more harmful effects in people with severe hypertension because it stimulates the heart and constricts blood vessels, increasing blood pressure.

Conversely, the benefits of green tea are linked to its polyphenols, compounds with antioxidant and anti-inflammatory properties that can protect the cardiovascular system.

However, this study has limitations: coffee and tea consumption was self-reported, blood pressure was measured only once, and the observational nature of the study prevents a direct cause-and-effect relationship from being established.

Reducing high blood pressure: foods and habits to adopt on a daily basis

In addition to the effects of coffee and green tea, diet and lifestyle play an essential role in regulating blood pressure. Here are some guidelines for naturally supporting cardiovascular health.

Foods that affect blood pressure

Certain foods can aggravate high blood pressure, while others help to keep it balanced. Choosing what you put on your plate can make a real difference.

To be limited:

Excess salt (processed foods, mature cheeses, cold cuts, sauces)
Regular or excessive alcohol consumption
Sugary drinks and sodas
Ultra-processed products high in saturated fat

Prefer:

Potassium-rich foods: bananas, sweet potatoes, spinach
Sources of magnesium: almonds, pumpkin seeds, lentils
Fresh fruits and vegetables rich in antioxidants
Green tea and matcha, for their protective polyphenols

Adopting a Mediterranean or DASH diet is particularly recommended for people with high blood pressure. To learn more about heart-healthy foods, read our dedicated item.

Recommended lifestyle habits for high blood pressure

Beyond diet, simple lifestyle adjustments can help stabilize blood pressure.

Regular physical activity: 30 minutes of walking, swimming, or yoga per day
Stress reduction: through breathing, relaxation, or meditation
Quality sleep: go to bed at regular times and avoid screens in the evening
Regular blood pressure monitoring, at home or at the doctor's office
Moderate caffeine intake, especially for people with severe hypertension.
Weight control, especially in cases of abdominal obesity

Responsible consumption and practical advice

To fully enjoy the benefits of coffee and green tea, it is important to consume them in moderation. Certain people, such as children, pregnant women, or those sensitive to caffeine, should limit their consumption.

Finally, neither coffee nor green tea should replace proper hydration, a balanced diet, and regular physical activity, which are essential for overall good health.

In summary, coffee and green tea and high blood pressure

Coffee, green tea, and high blood pressure are closely related, but their effects differ.
In cases of severe hypertension, it is best to limit coffee consumption to one cup per day, as excessive consumption can increase cardiovascular risk.

Green tea, especially in matcha tea form, is a smoother and healthier alternative, thanks to its high content of antioxidants and low levels of caffeine.

To keep your heart healthy:

Monitor your blood pressure regularly.
Adopt a balanced diet and an active lifestyle
Consult your doctor for personalized follow-up.

FAQ: Questions about high blood pressure and green tea or coffee

Is matcha better than regular green tea for blood pressure?

Yes, matcha tea contains the same antioxidants as classic green tea, but in higher concentrations, as the whole leaf is consumed in powder form. It can therefore offer more powerful cardiovascular protection. However, it also has a higher level of caffeine, so it should be consumed in moderation, especially in cases of severe hypertension.

Is decaffeinated coffee a good alternative for people with high blood pressure?

Yes. Decaffeinated coffee contains very little caffeine, while retaining some of the natural antioxidants found in coffee. It can therefore be an interesting alternative for people who are sensitive to caffeine or suffer from severe hypertension, without completely giving up the taste of coffee.

Written by: Jimmy Braun - Health and Nutrition Blog - March 2023

Sources

Masayuki Teramoto, Kazumasa Yamagishi, Isao Muraki, Akiko Tamakoshi, Hiroyasu Iso. Coffee and Green Tea Consumption and Cardiovascular Disease Mortality Among People With and Without Hypertension. Journal of the American Heart Association, 2022; DOI: 10.1161/JAHA.
EFSA confirms safety of catechins in green tea. 2018. https://www.efsa.europa.eu/fr/press/news/180418
High blood pressure (hypertension). By George L. Bakris, MD, University of Chicago School of Medicine. Reviewed/Revised March 2021. The MSD Manual. https://www.msdmanuals.com/fr/accueil/troubles-cardiaques-et-vasculaires/
Safety of coffee consumption after myocardial infarction: systematic review and meta-analysis. Nutrition, Metabolism, and Cardiovascular Diseases. Volume 30, Issue 12, November 27, 2020, pages 2146-2158. https://www.sciencedirect.com/science/article/abs/pii/S093947532030291X