Records indicate that Green tea was accidentally discovered in China, back in 2737 BC. Today it’s a popular beverage consumed by millions of people across the globe at least once daily.
Traditional uses: Green tea benefits have been enjoyed by Chinese and Japanese people for thousands of years. They drink green to help them relax, sharpen mental focus, lose weight, and look younger.
Today green tea is regarded as a super food creditied with weight loss, heart support, and cholesterol lowering benefits. According to some studies, people who consume green tea significantly lower their risk for cardiovascular diseases, such as heart disease and stroke.
Green Tea For Cholesterol
So let’s take a detailed look at green tea benefits for cholesterol: why the tea works, and the research supporting these claims. But first let’s define cholesterol.
How Green Tea Lowers Cholesterol
The antioxidant levels of green tea boosts the effectiveness of antioxidants in the bloodstream. This prevents cholesterol particles from decomposing. Decomposition of cholesterol is one of the main causes of heart disease.
Green Tea Antioxidant Benefits: Green tea catechins like EGCG (epigallocatechin gallate), are renowned for their anti-inflammatory and health-promoting properties. It is believed that the tea catechins lower cholesterol absorption in the digestive tract.
Increased LDL Receptor Activity: Studies suggest that green tea catechins can increase the activity of LDL receptors in the liver. LDL receptors are like little “catchers” on the surface of your cells, especially in the liver. Their job is to grab and pull in which helps clear LDL (bad cholesterol) from the bloodstream.
One study found that consuming green tea for cholesterol helps LDL receptors work more efficiently at lowering bad cholesterol.
Reduction of Cholesterol Synthesis: Several studies report that green tea can inhibit the synthesis of cholesterol1 in the liver, contributing to lower overall cholesterol levels. With less cholesterol in your body, there’s a lower chance of plaque build-up causing heart disease and stroke.
What is Cholesterol?
The American Heart Association defines cholesterol as a waxy, fat-like substance that is found throughout the body, including the bloodstream. The liver makes most of the cholesterol our body needs, but we also get cholesterol from foods such as meat, poultry and dairy products.
Good Cholesterol vs Bad Cholesterol
There are two types of cholesterol. There’s Low-Density Lipoprotein (LDL) which is often referred to as “bad cholesterol” and there is High-Density Lipoprotein (HDL) known as “Good cholesterol.”
We try to control bad cholesterol because it can cause plaque to build up in the arteries. This leads to cardiovascular disease and stroke. On the other hand, good cholesterol helps remove cholesterol from your bloodstream. This is where green teas cholesterol benefits come into play.
Green Tea Cholesterol Study
Each green study highlights benefits of drinking green tea for cholesterol lowering effects. These are few Meta-Analyses and Randomized Controlled Trials:
1. Meta-Analyses and Systematic Reviews
- A meta-analysis published in the American Journal of Clinical Nutrition in 2011 reviewed 14 randomized controlled trials involving 1,136 participants. The study found that green tea consumption significantly reduced total cholesterol and LDL cholesterol levels without affecting HDL (good cholesterol) levels.
- Another systematic review and meta-analysis published in the Journal of the American Dietetic Association in 2011 included 20 studies and concluded that green tea consumption is associated with a reduction in LDL cholesterol.
2. Randomized Controlled Trials (RCTs)
- A 2008 study published in the British Journal of Nutrition conducted a randomized controlled trial with 240 adults who had mild to moderately high cholesterol. The participants who consumed green tea extract experienced significantly lower levels of LDL cholesterol compared to the placebo group.
- Another randomized controlled trial (RCT) published in the Journal of Nutrition in 2006 found that participants who consumed green tea catechins for 12 weeks had a significant reduction in LDL cholesterol levels compared to those who took a placebo.
More Green Tea Benefits
Green tea for cholesterol lowering benefits are not the only benefits the tea has to offer. We’ll briefly look at a few more benefits of green tea.
1. Weight Management: One study2 suggest that green tea benefits extend to weight loss as well. How does green tea help weight loss? One study found that green tea catechins can help boost metabolism, increasing energy, which encourages the body to burn fat.
2. Sharpen Focus: The caffeine and L-theanine3 in green tea unite to enhance brain function, improve mood, and provide a sense of calm and heightened mental alertness.
3. Cancer Prevention: Antioxidants in green tea may help protect against certain types of cancer by reducing oxidative stress and inflammation that increase the risk of diseases such as cancer.
Despite several studies confirming the benefits of consuming green tea for cholesterol lowering, more research is needed. There is much more that we need to understand about what green tea does for the body.
Disclosure: This article may contain affiliate links. So, if you buy a product after clicking a link, I may receive a small commission. There’s no extra charge to you. See full disclosure.
Green Tea Side Effects
So what are the negative side effects of green tea? People who drink large amounts of green tea over long periods of time may experience some mild to serious side effects such upset stomach, constipation, and, due to its caffeine content, insomnia, and jitteriness.
5 Tips to Lessen Green Tea Side Effects
Here are a few simple suggestion to help you reduce the side effects of green tea.
- Choose premium quality green tea for cholesterol lowering regimen.This helps lessen the risk of contamination that can increase side effects.
- Limit brewing time to between 1-3 minutes. This helps reduce side effects as well giving you a better tasting cup of tea.
- Avoid drinking green tea on an empty stomach as this can cause digestive problems.
- Spread your tea consumption throughout the day to control the amount of caffeine you take in at one time.
- Stay away from green tea at bedtime as green tea caffeine may interfere with restful sleep.
Who Should Avoid Green Tea?
- Individuals who suffer from heart disease or high blood pressure, kidney problems, liver problems, gastric ulcers should avoid green tea.
- Pregnant and lactating women may also want to limit their green tea comsumption.
Where to buy Green tea: You can find green tea in almost every local grocery store and marketplace. Green tea is available in teabags, loose leaf, supplements or even liquid extract forms.
Conclusion
Studies suggest the consuming Green tea for cholesterol lowering particularly LDL can have positive results because of the teas antioxidant properties. The antioxidant properties affect cholesterol through increased LDL receptor activity.
The research, including meta-analyses and randomized controlled trials, supports these findings, making green tea a potentially beneficial addition to a cholesterol-lowering diet.
It iis generally safe and effective to drink moderate amounts of green tea for cholesterol lowering and other health benefits. Adjust your green tea consumption based on your individual tolerance and health needs.
But most importantly, always consult with a healthcare professional if you have specific health concerns or conditions.
References
- Craig M, Yarrarapu SNS, Dimri M. Biochemistry, Cholesterol. [Updated 2023 Aug 8]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK513326/
↩︎ - Basu, Tanisha et al. “Current Status of Obesity: Protective Role of Catechins.” Antioxidants (Basel, Switzerland) vol. 12,2 474. 13 Feb. 2023, doi:10.3390/antiox12020474 ↩︎
- Baba, Yoshitake et al. “Effects of l-Theanine on Cognitive Function in Middle-Aged and Older Subjects: A Randomized Placebo-Controlled Study.” Journal of medicinal food vol. 24,4 (2021): 333-341. doi:10.1089/jmf.2020.4803 ↩︎
Disclaimer: This website is for informational purposes only. Nothing stated here should be viewed as medical advice. Please talk with your Doctor about your medical care. Vew our full Medical Disclaimer here.
