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Tea can be a refreshing, low-calorie drink that fits well into a heart-healthy lifestyle. But some everyday habits can quietly reduce its benefits. Here are the most common mistakes and how to avoid them.
Mistake 1: Loading it with sugar
This is the biggest one. Two or three spoonfuls of sugar per cup, several times a day, can add a surprising amount of added sugar to your diet. Over time, high sugar intake is linked with weight gain, type 2 diabetes and heart disease. Cut back gradually and try lemon, mint, cinnamon or naturally sweet teas such as rooibos instead.
Mistake 2: Relying on bottled iced tea
Many ready-to-drink teas contain as much sugar as soft drinks and relatively little actual tea. Some contain far fewer flavonoids than a freshly brewed cup. Read labels carefully, or make your own iced tea at home and keep it unsweetened.
Mistake 3: Choosing specialty drinks every day
Sweetened tea lattes, bubble tea and blended iced drinks can be high in sugar, saturated fat and calories. They are fine as an occasional treat, but they are not the same as a plain cup of tea.
Mistake 4: Using boiling water for green tea
Very hot water can make green tea taste harsh and bitter, which often leads people to add sugar. Let boiled water cool for a couple of minutes first, and steep green tea for two to three minutes.
Mistake 5: Drinking stale tea
Tea leaves lose flavor and some of their natural compounds over time, especially when stored in warm, bright or damp places. Keep tea in an airtight container, away from the stove and sunlight, and buy amounts you will use within a few months.
Mistake 6: Too much caffeine late in the day
Caffeine can interfere with sleep, and poor sleep is linked with higher blood pressure and other heart risks. Switch to herbal or decaffeinated tea in the afternoon or evening if you find you sleep better that way.
Mistake 7: Taking high-dose extracts instead of drinking tea
Green tea extract supplements provide far more catechins than tea itself and have been linked to rare cases of liver injury. They are not a substitute for a cup of tea, and they should not be taken without medical advice.
Mistake 8: Drinking it scalding hot
Very hot drinks have been linked with an increased risk of damage to the throat. Letting your tea cool for a few minutes is an easy habit to adopt.
Mistake 9: Expecting tea to do all the work
Perhaps the most important mistake is believing tea alone will protect your heart. Tea may offer modest benefits, but it cannot replace a balanced diet, regular physical activity, not smoking, and managing blood pressure and cholesterol. Think of tea as a helpful partner to these habits, not a shortcut.
Mistake 10: Ignoring medication interactions
Some teas and herbal products can interact with medicines, including certain blood pressure medicines and blood thinners. If you take regular medication, mention your tea habits to your doctor or pharmacist.
The takeaway
Avoiding these mistakes helps you get the most enjoyment and benefit from every cup. If you have any concerns about your heart or medications, your doctor is the best person to advise you.
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