JAKARTA - Heart disease is still one of the highest causes of death in the world. A high sugar diet, lack of physical activity, to stress are factors that increase the risk of cardiovascular disorders.
In the midst of various efforts to maintain heart health, there is one simple drink that nutritionists say has great benefits, namely green tea.
According to a number of studies, green tea is considered one of the best types of tea to help maintain heart health. The high antioxidant content in it is believed to help lower blood pressure, improve cholesterol levels, and reduce inflammation in the body.
Registered nutritionist Talia Follador, RDN, LDN, said the main benefits of green tea come from the antioxidant content called epigallocatechin gallate (EGCG), one of the types of catechins that play an important role in maintaining blood vessel function.
"EGCG helps improve vascular function by supporting arterial relaxation and reducing inflammation. This can help improve blood circulation and lower blood pressure, which ultimately contributes to a reduced risk of heart disease when consumed regularly as part of a balanced diet," said Talia Follador, quoted from the Eating Well page.
The study of nearly 800,000 people showed that individuals who regularly consume about three cups of green tea per day have a 15 percent lower risk of heart disease than those who do not drink it.
In addition to helping blood vessel health, green tea is also considered to have the potential to improve the fat profile in the body. A number of studies have found that drinking green tea can help reduce total cholesterol and LDL (bad cholesterol), while slightly increasing HDL (good cholesterol).
Nutritionist Karen Grecea, M.S., RD, IFNCP, explained that catechins in green tea play a role in inhibiting the formation of fat in the body.
"Green tea catechins inhibit important enzymes involved in lipid synthesis and help reduce fat absorption in the intestine," said Karen Grecea.
He also added that the antioxidant properties of green tea help fight oxidative stress that can damage blood vessels.
"Green tea catechins have a strong antioxidant effect that helps neutralize free radicals and reduce harmful oxidation reactions in the body," he added.
Despite the promising benefits, experts warn that green tea is not a single solution to prevent heart disease. Consumption must still be accompanied by a healthy diet, regular exercise, adequate sleep, and avoiding cigarettes. Talia Follador emphasizes consistency is more important than excessive amounts.
"Consistency is more important than perfection," he said.
"Research shows that the best benefits are likely to be obtained from consuming about two to four cups of green tea per day." he continued.
How to Drink for Maximum Benefit
Experts also suggest several ways to make the benefits of green tea more optimal, such as:
- Add lemon or orange juice to help absorb antioxidants.
- Limit the addition of sugar so that the benefits of heart health are not reduced.
- Brew the tea at a temperature of around 80-85 ° C for 3-5 minutes to maintain the balance of taste and antioxidant content.
A cup of green tea may seem simple. But according to nutritionists and research results, this small habit can be one of the easy steps to help maintain heart health in the long term.
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