What Tea Does Not Raise Blood Pressure? Your Guide to Heart-Healthy Brews

January 4, 2026 •

4 min read

According to a 2023 study in BMC Public Health, habitual tea drinkers had a 14% decreased risk for incident hypertension compared to non-habitual drinkers, though the effect varies by type of tea consumed. Understanding what tea does not raise blood pressure is crucial for those managing their heart health or looking for a comforting, risk-free beverage.

Quick Summary

Explore the best teas for cardiovascular health, including caffeine-free options like hibiscus, chamomile, and rooibos. Learn which caffeinated teas offer benefits while noting temporary risks, and understand which herbal teas to avoid for hypertension.

Key Points

Caffeine-Free Herbal Teas: Opt for herbal infusions like hibiscus, chamomile, and rooibos, as they are naturally caffeine-free and promote relaxation without impacting blood pressure.
Hibiscus Tea is a Top Choice: Rich in anthocyanins, hibiscus tea is particularly effective at relaxing blood vessels and has demonstrated modest but notable blood pressure-lowering effects.
Green Tea has Antioxidant Benefits: Green tea, especially decaffeinated versions, offers potent antioxidants like EGCG that improve blood vessel function and reduce inflammation over time.
Avoid Licorice Root Tea: A critical warning for individuals with hypertension, as this tea can cause sodium and water retention, potentially elevating blood pressure.
Watch Caffeine Intake: For those sensitive to caffeine, traditional teas like black or oolong can cause a temporary blood pressure spike. Decaf options are available to minimize this risk.
Herbal Teas for Stress: Chamomile and other calming teas help indirectly manage blood pressure by reducing stress and anxiety.

The Role of Tea in Managing Blood Pressure

For many, tea is a daily ritual, but its impact on blood pressure varies greatly depending on its type and caffeine content. While most herbal infusions are naturally caffeine-free and benign or even beneficial for heart health, traditional teas derived from the Camellia sinensis plant (like black, green, and oolong) contain caffeine, which can cause a temporary, short-term increase in blood pressure in sensitive individuals. Therefore, the key to choosing a tea that does not raise blood pressure lies in understanding its composition.

Teas that Support Healthy Blood Pressure

Numerous herbal teas contain compounds known to promote relaxation or have vasodilatory effects, meaning they help relax and widen blood vessels. These are generally safe and often recommended for those monitoring their blood pressure.

Hibiscus Tea: A Tart and Tangy Powerhouse

Hibiscus tea, made from the vibrant red calyces of the hibiscus flower, is one of the most well-researched options for its antihypertensive effects. It is naturally caffeine-free and rich in anthocyanins and polyphenols, potent antioxidants that help relax blood vessels and improve overall cardiovascular health. A 2019 study showed that regular hibiscus tea consumption was associated with modest but notable blood pressure-lowering effects. It has a tart, cranberry-like flavor and can be enjoyed hot or cold.

Green Tea: Catechins for Cardiovascular Health

Green tea, while containing caffeine, has strong evidence supporting its ability to help lower blood pressure over the long term. It is rich in catechins, particularly epigallocatechin gallate (EGCG), which improves blood vessel function and reduces inflammation. For those concerned about caffeine's temporary pressor effect, opting for a decaffeinated green tea is an excellent strategy to gain the flavonoid benefits without the stimulant risk.

Chamomile Tea: Soothing Stress Reduction

For many, stress is a contributing factor to high blood pressure. Chamomile tea, derived from the dried flowers of the chamomile plant, is well-known for its calming and sedative properties. By promoting relaxation and reducing anxiety, chamomile can indirectly help manage blood pressure levels influenced by stress. It is naturally caffeine-free and has a mild, earthy flavor.

Hawthorn Berry Tea: A Traditional Heart Tonic

Made from the berries of the hawthorn tree, this tea has been used for centuries in traditional medicine to support heart-related conditions. Hawthorn contains antioxidants that may help dilate blood vessels and improve blood flow, contributing to lower blood pressure. Research has found that hawthorn preparations can help lower blood pressure when consumed over at least 12 weeks.

Additional Caffeine-Free Options

Rooibos Tea: A South African herbal tea rich in antioxidants that has shown potential for blood pressure regulation, it is completely caffeine-free and has a naturally sweet, earthy flavor.
Mint Tea: Infusions like peppermint and spearmint contain compounds that have vasodilatory effects, helping to relax blood vessels. It also has a calming effect, beneficial for stress-induced hypertension.
Olive Leaf Tea: Contains compounds like oleuropein that can support blood pressure regulation by promoting blood vessel relaxation.
Ginger Tea: While more known for its anti-inflammatory properties, ginger can also modestly help lower blood pressure by acting as a vasodilator.

Caffeinated Teas: Weighing the Risks and Benefits


Tea Type	Caffeine Content (approx. per 8 oz)	Primary Active Compounds	Potential Impact on Blood Pressure
Green Tea	25-35 mg	Catechins (EGCG)	Antioxidants and relaxation can lower BP long-term, but caffeine can cause temporary spikes.
Black Tea	30-50 mg	Theaflavins, Thearubigins	Polyphenols may improve blood vessel function, but has more caffeine than green tea.
Oolong Tea	30-40 mg	Catechins, Theaflavins	Antioxidants may help regulate BP, but caffeine could counteract benefits in some.

For regular consumers, the potential benefits of the polyphenols in caffeinated teas might outweigh the temporary pressor effect of caffeine. However, those with a caffeine sensitivity or who are not regular consumers should exercise caution. Decaffeinated versions offer a safer alternative.

Important Teas to Avoid if You Have High Blood Pressure

While most herbal teas are safe, one in particular carries a significant risk for those with hypertension. Licorice root tea contains a compound called glycyrrhizin, which can cause the body to retain sodium and water, potentially leading to increased blood pressure. This risk is particularly high with long-term or heavy consumption. Always check the ingredients of herbal tea blends to ensure they do not contain licorice root if you are managing high blood pressure.

The Holistic Approach to Tea and Heart Health

Incorporating tea into a heart-healthy lifestyle involves more than just selecting the right brew. Factors such as diet, exercise, and stress management are equally, if not more, important for controlling blood pressure. When choosing your tea, consider the following:

Prioritize caffeine-free options: Herbal infusions like hibiscus, chamomile, and rooibos are excellent choices that provide beneficial compounds without the risk of a caffeine-induced spike in blood pressure. They are also hydrating and can replace less healthy beverages.
Opt for decaf: If you enjoy the flavor of traditional teas like green or black tea, choose decaffeinated versions. This allows you to reap the benefits of polyphenols and flavonoids while completely avoiding the stimulant effects of caffeine.
Monitor your response: Pay attention to how your body reacts to different teas. If you notice a temporary increase in heart rate or blood pressure after drinking a caffeinated tea, it's best to stick to decaf or herbal alternatives.

Conclusion

Choosing the right tea can be a simple, enjoyable part of managing and supporting healthy blood pressure. For a beverage that does not raise blood pressure, caffeine-free herbal teas like hibiscus, chamomile, and hawthorn are your safest and most beneficial choices due to their relaxing and vasodilatory properties. For those who prefer traditional teas, decaffeinated versions or moderate intake of green tea can offer antioxidants with a lower caffeine risk. Remember, licorice root tea should be avoided by individuals with hypertension. As with any dietary change related to a medical condition, it is always recommended to consult a healthcare provider for personalized advice.

Frequently Asked Questions

For some people, especially those who are not regular caffeine consumers, the caffeine in green tea can cause a temporary, short-term increase in blood pressure. The antioxidants in green tea may offer long-term benefits, but those sensitive to caffeine should consider decaffeinated versions.

Yes, hibiscus tea is considered a safe and beneficial herbal tea for managing high blood pressure. Studies have shown its ability to help lower both systolic and diastolic blood pressure due to its antioxidant properties.

Individuals with high blood pressure should avoid licorice root tea. The compound glycyrrhizin in licorice can lead to sodium and water retention, which can raise blood pressure.

Many herbal teas, such as hibiscus and hawthorn, contain compounds that act as vasodilators, helping to relax and widen blood vessels for better blood flow. Others, like chamomile, reduce stress which is a contributing factor to high blood pressure.

Always consult with your healthcare provider before adding new teas or supplements to your diet, especially if you are on blood pressure medication. Some teas, including green tea and hibiscus, can interact with certain drugs.

While excessive consumption of caffeinated teas can pose a risk, drinking moderate amounts of most herbal and decaffeinated teas is generally safe. However, consuming large quantities of any tea, even herbal, should be discussed with a doctor, especially if you have an underlying health condition.

Black and oolong teas contain caffeine, which can cause a temporary increase in blood pressure. However, they also contain beneficial polyphenols. For long-term benefits without the caffeine risk, opt for decaffeinated versions or herbal alternatives.