Are you addicted to 'chai'? It might be helping your heart only if you follow this rule

If your day doesn’t truly begin until you’ve had that first steamy cup of chai and ends the same way, then you’re not alone. For millions of Indians, tea is more than just a drink; it’s a ritual, a mood, and sometimes even therapy in a cup. But here's some garam-garam news: A new study says that having up to two cups of unsweetened tea a day could protect your heart and lower your risk of stroke and heart failure. But there’s a little twist in the news: the health benefits vanish as soon as you add sugar or artificial sweeteners, meaning your favourite sweet, milky masala chai, the one that hits just right, isn’t quite what the doctor ordered. So if you’re serious about heart health, you may want to sip smarter.

According to the research study published in the National Library of Medicine on “The role of tea in managing cardiovascular risk factors: potential benefits, mechanisms, and interventional strategies” and the study by Nantong University published in the International Journal of Cardiology: Cardiovascular Risk and Prevention, both studies shed focus on the benefits of drinking tea, but with a rule.


Tea: More than a drink? Stick to the daily cup cap for heart health

Tea is beyond just a beverage because of its chemical composition; it’s a natural powerhouse packed with antioxidants, polyphenols, and unique plant compounds. These include catechins and theaflavins that support heart health, reduce inflammation, and fight free radicals. Plus, tea polysaccharides help manage blood sugar and boost immunity. Whether green or black, every cup offers a gentle, science-backed health boost, especially when enjoyed without sugar.


Why unsweetened tea brings sweet success

If you love your daily cup of chai, here’s something to steep on: keeping it unsweetened might protect your heart.

A large-scale study by Nantong University, published in the International Journal of Cardiology: Cardiovascular Risk and Prevention, followed over 177,000 adults in the UK for nearly 13 years. The findings? Those who drank up to two cups of unsweetened tea daily saw a

• 21% lower risk of heart failure
• 14% lower risk of stroke
• 7% lower risk of coronary heart disease

But there’s a twist. These heart-health benefits were only found in tea drinkers who avoided sugar and artificial sweeteners. Once sugar was added, the protective effects disappeared.


Benefits of drinking tea, bitter

Tea has long been praised for its health benefits, and one of the most important is its ability to support healthy lipid (fat and cholesterol) levels in the body (NLM).

• Lowers bad cholesterol (LDL): Compounds like catechins in green tea and theaflavins in black tea have been shown to reduce LDL cholesterol levels. They work by lowering cholesterol absorption in the gut and helping the body eliminate fats more efficiently through bile acid excretion.

• Improves fat metabolism: Tea enhances the body’s natural fat-burning processes. It activates antioxidant enzymes that reduce oxidative stress and helps manage triglycerides and total cholesterol when paired with supplements like ginger or fish oil.

• Greater benefits for women: Some studies show that women aged 20 to 48 may get even more benefit from tea’s antioxidants compared to those from vitamins when it comes to reducing fat-related damage in the body.

• Works better with support: While tea alone can help, combining it with other interventions—like healthy eating, supplements, or medication—can lead to stronger improvements in blood lipid levels.

• Helps lower high blood pressure: Hypertension (high blood pressure) is a major risk factor for heart disease. Studies have shown that long-term tea consumption, especially in moderate amounts, can help reduce both systolic and diastolic blood pressure by 2–3 mmHg, particularly in older adults.

• Prevents hypertension over time: A large study in Taiwan found that people who drank just 120 mL of tea daily for over a year had a significantly lower risk of developing high blood pressure. This suggests that even small, consistent amounts of tea can be beneficial.

• Improves blood vessel function: Tea is rich in antioxidants and polyphenols, which improve blood vessel flexibility (vasodilation), lower inflammation, and reduce oxidative stress—all of which contribute to healthier blood pressure levels over time.

Also read | Think ‘dahi’ cools you? Ayurveda warns dahi can overheat your body if eaten wrong