Boost heart health with a good ol cuppa tea!
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Research reveals Brits don’t realise the power of our daily cuppa – now recommended by European heart doctors
New diet advice just published by the European Society of Cardiology[1] includes – for the first time – a special plant bioactive found in the Great British Cuppa.
The expert group of heart doctors recommends that people with existing heart and artery disease should aim for a “high flavonoid intake” to prevent further development of their health condition. The biggest dietary contributor in the UK to flavonoids – a type of polyphenol – is tea.
According to a real-world research survey[2] reviewed by the Tea Advisory Panel (TAP),[3] three-quarters (73%) of adults think about the wellbeing of their hearts. Yet more than 7 in ten British adults (78%) don’t know what polyphenols are while only a fifth would know to find them in a cup of tea.
Dietitian and TAP member – www.teaadvisorypanel.com – Dr Carrie Ruxton notes, “People have got heart health on their mind, yet they don’t always know what to do to improve it. As the TAP real-world research review found, most adults still don’t recognise polyphenols or know where to find them in the diet. More than one in ten thought you’d find them in margarine which is completely wrong. In fact, only a fifth of respondents linked the simple daily ritual of enjoying a cup of regular black tea with good heart health. This suggests there’s work to be done on educating the British public about the health promoting power of their daily cuppa.”
Beyond the new European heart guidelines, it’s well recognised among scientists that bioactive substances like the flavonoids in tea, fruits and vegetables can positively impact blood pressure, blood vessel health, cholesterol levels, and inflammation – all of which are important for heart health.
As Dr Carrie Ruxton explains, “A review of the latest scientific research – Moving Beyond Nutrients – Tea Flavonoids and Human Health – is it time to consider food-based bioactive guidelines?[4] – found loads of evidence for the health benefits of the nation’s beloved brew and even called for a specific dietary target to encourage people to get more polyphenols into their diets.”
Getting to the heart of the matter, Dr Carrie Ruxton comments, “Studies report up to a 19% reduction in the risk of developing chronic conditions, like heart disease, when diets are high in flavonoids. Most people can name red wine or berries as good sources of polyphenols. But, as the latest TAP real-world data review shows, many Brits don’t realise that tea is also a major polyphenol contributor and is good for the heart too.”
When asked what they do to take care of their tickers, six out of 10 (60%) quite sensibly said they ate a healthy balanced diet and 57% said they took regular exercise. But only a third (33%) said they drank tea.
“I think most people would be amazed to find out that something they love to do anyway is helping to support their heart health,” says Dr Carrie Ruxton, adding, “It’s a pity that fewer than half (44%) of survey respondents said they felt confident enough to explain how tea supports health and wellbeing.”
But the TAP real-word survey review suggests that Brits’ knowledge of the heart health benefits of tea is even cloudier than they perceive. Indeed, only one in five (19%) Brits said they believed drinking tea was linked to heart health. Interestingly, significantly more men (25%) than women (15%) had faith that their humble brew could help keep their ticker healthy.
Fewer (17%) were of the opinion that drinking tea was linked to lowering blood pressure, while just 15% believed tea helps with weight management – another important factor in heart health and diabetes risk.
“Tea is brimming with plant bioactives, such as flavonoids, but unfortunately only one in five (19%) TAP survey review respondents had heard of them,” says Dr Carrie Ruxton. Around the same proportion (22%) said they knew what polyphenols were, with 22% aware that polyphenols can be found in tea.
Later in the survey, it was explained to respondents that bioactives are natural compounds found in a range of plant foods and drinks. While they are not considered essential like vitamins, they can improve health. Tea is a key source, along with apples and berries. Consuming plant bioactives regularly is linked with significant heart health benefits.
Dr Carrie Ruxton explains, “Participants were then asked whether they thought dietary guidelines such as the UK’s Eatwell Guide[5] should include bioactives. The majority (60%) said yes, but there is no official advice in the UK for flavonoids. This goes to show that when the public are properly informed, the majority can make sensible decisions regarding their health.”
In the case of a cuppa, the recommendation is very simple – to enjoy around four cups a day for optimal heart health.
Dr Carrie Ruxton continues: “Over in the US, experts at the Academy of Nutrition and Dietetics[6] suggested we need intakes of 400–600 mg of one group of flavonoids, called flavan3-ols, to protect our heart and metabolic health. However, they added that food sources, such as tea and fruits, should be prioritised,”.
Alongside heart health, the US panel also said that increasing flavan-3-ol intakes could have a beneficial effect on related aspects of health, such as blood pressure, blood sugar levels, and cholesterol levels.
Dr Carrie Ruxton explains: “Enjoying four daily cuppas is the sweet spot if we want to get the health benefits that can come from consuming flavan-3-ols. Yet, as this latest real-world research data shows, as many as 43% of Brits are drinking less than 3-4 cups of tea a day.”
Additionally, other research has revealed that fewer than a fifth (17%) of people are drinking more than 20 cups of tea a week[7] – the amount required to reach optimal intakes of flavan-3-ols.
“Brits would benefit from clearer guidance on the power of a cuppa – and how many they should aim for daily – when it comes to looking after their hearts. The research on flavan-3-ols is exciting and clearly shows benefits for our hearts, blood pressure, and other health benefits,” concludes Dr Carrie Ruxton.
Top tips for a tough ticker – Dr Carrie Ruxton gives us her top 5 tips for promoting heart health:
- Drink at least four cups of tea daily – this can be regular ‘black’ tea or green tea as these come from the same plant.
- Start the day with a bowl or porridge or muesli. Oats contain a type of fibre, called beta-glucan, which helps rid the body of excess cholesterol.
- Make sure you eat a weekly serving of oily fish, like trout, salmon, mackerel or tuna. These contain omega-3 fats which help to reduce inflammation and control a blood fat called triglyceride.
- Switch from cooking with butter or sunflower oil to using rapeseed oil or olive oil. These contain healthier types of fats which are better for the heart.
- Eat the rainbow by choosing 5 daily servings of fruits and vegetables across the colour spectrum – for example red cabbage, green peas, white cauliflower, oranges, and purple sprouting broccoli.
www.teaadvisorypanel.com
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