Sip Smarter, Live Healthier: New Studies Reveal Why Unsweetened Tea May Be the Key to a Healthier Heart

Just two cups a day could lower your risk of heart failure and stroke, if you skip the sugar

For millions of Indians, the day begins and ends with a comforting cup of chai. But while that steamy masala chai may be a ritual, a new study suggests it might be time to rethink how it’s brewed especially for those concerned about heart health.

According to two recent research papers, one published in the National Library of Medicine and another by Nantong University in the International Journal of Cardiology: Cardiovascular Risk and Prevention, drinking up to two cups of unsweetened tea daily can significantly reduce the risk of heart disease. But here’s the catch: the benefits vanish as soon as sugar or artificial sweeteners are added.

The Case for Unsweetened Tea

The large-scale study by Nantong University followed over 177,000 UK adults for nearly 13 years. The findings are compelling:

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

But these benefits were exclusive to those who drank tea without added sugar or artificial sweeteners. Once sweeteners entered the cup, the heart-protective effects disappeared.

Tea’s power lies in its natural chemistry. Both green and black tea are rich in antioxidants, polyphenols, catechins, and theaflavins—all of which help reduce inflammation, manage cholesterol, and combat oxidative stress. These compounds have been shown to:

• Lower bad cholesterol (LDL)
• Improve fat metabolism
• Help eliminate fats more efficiently
• Support healthy blood pressure levels

Bigger Benefits for Women and Better with Support

Some studies suggest that women aged 20 to 48 may benefit even more from tea’s antioxidants than from vitamins when it comes to reducing fat-related damage in the body.

And while tea alone offers meaningful benefits, researchers recommend pairing it with other lifestyle changes—like a balanced diet or natural supplements—to see even stronger improvements in lipid levels and overall heart health.

Helps Control Blood Pressure and Sugar

High blood pressure is a leading risk factor for cardiovascular disease. Long-term tea consumption, even in moderate amounts, has been linked to:

• A 2–3 mmHg reduction in systolic and diastolic pressure
• Improved blood vessel flexibility through vasodilation
• Reduced oxidative stress and inflammation

In Taiwan, a study found that just 120 mL of tea daily for a year significantly lowered the risk of developing high blood pressure—reinforcing that even small, consistent habits can yield big results.

Tea also supports blood sugar regulation through compounds that improve insulin sensitivity and reduce spikes in glucose levels after meals.

Beyond the Heart: Tea’s Wider Benefits

Unsweetened chai doesn’t just help your heart. The black tea base contains L-theanine, an amino acid shown to enhance attention and cognitive function when combined with caffeine. Ginger—often added to chai, supports digestion and gut health, while tea’s antioxidants promote overall immunity and reduce inflammation.

If you’re serious about heart health, researchers suggest it’s time to go back to basics. Skip the sugar, ditch the artificial sweeteners, and try sipping your tea plain for a few days. Your taste buds will adjust and so will your heart.

As the studies suggest, your daily chai doesn’t just need to warm your soul, it can also strengthen your heart. Just let it be what it was meant to be: pure, powerful, and unsweetened.