Which Is More Effective for Reducing Blood Pressure?
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Green tea and hibiscus tea are linked to heart health, but they don’t affect blood pressure in the same way. Research suggests that green tea offers modest benefits, while hibiscus tea may have a slightly stronger and more consistent effect. Although both can be part of your routine, tea is a complement to medical care and not a replacement. You should always discuss adding any new supplement to your diet with a healthcare professional.
Hibiscus tea stands out for its more consistent evidence of reducing blood pressure. Research on green tea has found some positive benefits, but the results are mixed and vary widely depending on how much green tea people drink and how long it has been studied.
“Hibiscus tea has been shown to lower blood pressure more than other herbal teas, especially in those with high blood pressure values,” says Alyssa Simpson, RD. Health. Studies have shown that drinking hibiscus tea can reduce systolic (top) and diastolic (bottom) blood pressure readings.
Green tea may provide modest benefits for blood pressure, but its effects are small and inconsistent compared to other interventions.
Green tea comes from Camellia sinensis plant and contains antioxidants called catechins, which help protect cells from damage caused by free radicals (unstable molecules that contribute to inflammation).
“Green tea contains antioxidants, including catechins, which may help lower blood pressure,” says Lisa Andrews, MEd, RD, LD. Health. “These compounds also have anti-inflammatory effects, which can relax blood vessels and lower blood pressure.”
Epigallocatechin gallate (EGCG) is a well-studied catechin found in green tea, known for its role in reducing oxidative stress, a process that can damage blood vessels and affect blood pressure regulation. “Some research suggests that EGCG may prevent cellular oxidation from free radicals and reduce blood vessel inflammation,” says Sarah Glinski, RD. Health.
Hibiscus tea is made from the dried petals of Hibiscus sabdariffa flower. It’s naturally caffeine-free and contains anthocyanins, antioxidants that help protect blood vessels from damage.
Research suggests that hibiscus tea may support healthy blood pressure in several ways:
- Antioxidants and water balance: “Hibiscus tea may help lower blood pressure thanks to its antioxidant content,” Andrews said. She notes that it also acts as a natural diuretic, which helps the body eliminate excess sodium and water.
- Relaxation of blood vessels: Hibiscus appears to promote vasodilation, meaning it helps blood vessels relax and widen, although more human studies are needed.
- Hormonal pathways: Hibiscus may slightly block angiotensin-converting enzyme (ACE), a hormonal system that increases blood pressure by constricting blood vessels and causing the body to retain fluid.
- Nitric oxide: “Hibiscus tea may also increase nitric oxide production, which promotes relaxation of blood vessels and reduces inflammation,” Glinski said.
Both green tea and hibiscus tea offer health benefits, but their effects on blood pressure differ slightly:
| Green tea | Hibiscus tea | |
| Evidence of blood pressure | Mixed results with modest profits. Small reductions (around 1 to 2 mm Hg on average) | More consistent evidence, particularly for systolic blood pressure. Moderate reductions (approximately 5 to 7 mm systolic Hg on average) |
| Who benefits the most? | People seeking general heart health | People with high blood pressure |
| Amount used in studies | Varies by study, but generally 3 to 4 cups per day | Most often, 2 to 3 cups per day |
| Caffeine | Yes | No |
If your immediate goal is to lower your blood pressure, hibiscus tea may be a good place to start.
Green tea may have a lesser effect on blood pressure, but it also offers additional heart-protective benefits. “One study found that drinking three to five cups of green tea per day was associated with a 41 percent lower rate of death from heart disease than people who didn’t drink green tea,” says Glinski.
Andrews emphasizes that drinking either tea alone is not enough. Supporting blood pressure also means eating a heart-healthy diet rich in potassium, limiting sodium and alcohol, staying active, and maintaining a healthy weight. Some people also need medication to keep their blood pressure lower. Be sure to always discuss this with your doctor, as supplements may interact with your diet and other medications.
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