Green Tea Cholesterol Connection: What The Science Says

Green tea is a greatly popular item in recent years. Not only is it refreshing to the taste buds, but it may also be good for the person's health who is drinking it. Those who drink green tea usually ask themselves the question of whether it helps with their cholesterol levels.

Green tea is also a popular drink in Asian countries due to its numerous general well-being benefits. Modern science now has started to find out more about its tangible role in heart health.

It focuses usually on LDL, HDL, and triglyceride levels. This article tells you about the green tea cholesterol connection and what the science says about it.

What Is Green Tea?

Green tea comes from the Camellia Sinensis plant. It is like black and oolong tea. The way it is processed, however, is different. Black tea is fermented and oxidized.

Green tea undergoes minimal oxidation so its natural compounds are preserved. These are responsible for providing several health benefits.

Catechins are important compounds among these. They are considered the most powerful since they have polyphenolic antioxidants. These help neutralize free radicals and reduce inflammation. They are thus very important to support general health.

Green tea has caffeine but in a small amount. On the other hand, it has theanine, a natural relaxant. Green tea also contains other various vitamins and minerals.

Understanding Cholesterol

Cholesterol is a substance that is greasy in nature and necessary for the physical body to produce vitamin D, and the hormones required for the same.

It also helps produce cell membranes. Since the body produces it naturally, excessive amounts from other dietary sources can be harmful. There are three primary lipid markers:

• LDL (Low-Density Lipoprotein): It is called bad cholesterol. High levels of LDL build up plaque in the arteries. This is when the risk of heart attacks and strokes increases.
• HDL (High-Density Lipoprotein): This is called good cholesterol. HDL transports cholesterol from the bloodstream back to the liver. Here it is processed and removed.
• Triglycerides: These are the common fats in the body. Elevated triglycerides when combined with high LDL and low HDL can cause serious cardiovascular issues.

Scientific Studies Finding Connection Between Green Tea And Cholesterol

Let us now look into the scientific studies finding green tea cholesterol connection:

Major Clinical Trials

There are more and more studies conducted on the subject of green tea and its relationship to the reduction of cholesterol prevalence in the population.

A 2011 meta-analysis in the American Journal of Clinical Nutrition is a flagship study on this subject. It took results from 14 random controlled trials with over 1,100 participants.

The results showed a great reduction in the overall cholesterol and LDL cholesterol levels. This is found in those who consume green tea regularly.

On top of this, epidemiological studies across Japan and China report lower chances of heart disease and stroke. This is because these countries have the highest green tea consumption in the world.

While correlation might not prove causation, these findings support the hypothesis that green tea helps people with healthier lipid profiles.

Effects Of Green Tea Extract Vs. Brewed Green Tea

Green tea comes in many forms. It can be brewed tea or a capsule, in other cases it can be powders and concentrated extracts. The form in which you consume it shows how the body absorbs and responds to its active compounds.

Green tea extract is a more concentrated form. It might deliver higher levels of EGCG in smaller doses. These are used in clinical studies for standardized results.

Brewed green tea is less concentrated. It is more sustainable for long-term use. It even has a lower risk of side effects like liver toxicity.

Research shows that both of these are useful in effectively reducing LDL levels. However, whole-brewed tea usually has a broader range of benefits because of additional compounds like theanine or chlorophyll.

Evidence On LDL Reduction, HDL Increase, And Triglycerides

The strongest and most consistent research regarding green tea's abilities shows lower LDL levels. This means a 5-10% decrease with consistent intake.

It also reduces total cholesterol in a lot of cases. Other studies report mild increases in HDL cholesterol but the results vary by population. There are even slight reductions in triglyceride levels.

The benefits of green tea are more prominent in those with elevated cholesterol at baseline. This makes green tea a good drink for those who are already at risk of heart disease.

How Green Tea Affects Cholesterol Mechanistically

Here is how green tea affects cholesterol mechanistically:

Role Of Catechins In Lipid Metabolism

Catechins like EGCG are important in the way green tea impacts cholesterol. Catechins encourage the liver to increase the expression of LDL receptors. This clears more LDL particles from the bloodstream. All of this shows the impact of both the production and clearance.

Inhibition Of Cholesterol Absorption In The Gut

Catechins in green tea also help the body absorb more dietary cholesterol better. They connect to cholesterol molecules in the intestine. This prevents their incorporation into micelles which are structures needed for absorption through the intestinal wall.

Antioxidant Effects That Reduce Oxidative Stress On LDL

Another important part is the antioxidant content of green tea. LDL is more dangerous if it is oxidized. This process contributes directly to arterial plaque formation.

EGCG and other catechins neutralize the free radicals. Otherwise, these would oxidize LDL> preventing oxidative damage is how green tea supports healthier arteries.

How Much Green Tea Is Needed To Manage Cholesterol?

The optimal intake of green tea varies. Most studies suggest up to 2 to 5 cups of green tea per day. This is the amount that will help with proper cholesterol management.

This much consumption had about 200 to 1000 mg of catechins. Note that this is dependent on the variety and strength of the brew.

Studies will usually use 250 to 500 mg of EGCG every day for green tea extracts. However, such a high dose is only to be taken if your doctor advises it so. This is especially to be noted by those with live conditions or those on medication that interacts with catechins.

Green tea has caffeine, as mentioned earlier. Remember this before consuming because it is not a substance that suits everyone. Decaffeinated options still have beneficial antioxidants, even if in reduced concentration. They are still good alternatives for sensitive individuals.

Green tea is not the only strategy for lowering your cholesterol levels. It can rather be considered a part of a diet that is focused toward this goal.

Conclusion

The connection between green tea and cholesterol is an important way to understand one of the many benefits of this drink. Scientific evidence now backs its ability to reduce LDL cholesterol and even triglycerides.