Two Studies Show That Green Tea Extract Lowers Bad Cholesterol and Improves Other Cardiovascular and Diabetic Risk Factors
Source: Arq Bras Cardio (2009); Nutr Res (2012)
Lifestyle Medicine Update (October 3, 2022)
You’ve probably heard that green tea is good for you. This is because it contains unique polyphenol compounds such as EGCG (epigallocatechin-gallate). EGCG has been shown to have impressive anticancer properties, which usually is its main claim to fame. But two well-designed human clinical trials have shown that green tea extract supplements (rich in EGCG) can also help to lower bad cholesterol (LDL), and in one study also elevated good cholesterol (HDL).
(Hard to elevate HDL). Moreover, green tea extract also reduced elevated triglycerides (fats in the blood) to a modest degree, as well as reducing markers of inflammation. In one of the studies, it also reduced high blood pressure to a modest degree and improved insulin function and glucose (blood sugar) levels in overweight individuals who were teetering on type 2 diabetes.
In the first study the daily dosage provided to overweight patients with high blood pressure, high cholesterol, and borderline type 2 diabetes was 379 mg of green tea extract supplementation. The positive results on blood pressure, cholesterol, inflammatory markers, triglyceride, and glucose control were realized within 3-months, compared to the placebo group, which showed zero improvements. The other study involved 33 patients (21-71 years of age) who had high cholesterol and high triglyceride blood levels, and who were following a low-fat diet. The addition of 250 mg per day of green tea extract supplementation significantly reduced their bad cholesterol (LDL) and total cholesterol over the 8-week study period.
I think that green tea is truly one of the remarkable health foods we have available to us. One cup of green tea contains 50-100 mg of polyphenols, mostly as catechin compounds, such as EGCG. For general health-promotion purposes, drinking 2-5 cups per day is really worth considering in my view. I try to do this myself, but I also take a supplement each day that contains green tea extract (rich in EGCC), along with chromium and HCA (hydroxy-citric acid). Together, these ingredients help to burn excess body fat (by turning on the fat-burning action of brown fat within our bodies) and it helps to block the conversion of carbohydrates into fat and improves insulin function, according to available studies. The studies I’m citing today also show that green tea extract can help to keep your bad cholesterol down and may elevate your good cholesterol (HDL) and improve other risk factors for cardiovascular disease. So, keep green tea and green tea extract on your radar as you plot your wellness journey through life.
I have included the references for this information in the text below.
1;. Batista D et al. Prospective double-blind crossover study of Camellia sinesis (green tea) in dyslipidemia. Arq Bras Cardio. 2009, 93(2): 128-134. https://pubmed.ncbi.nlm.nih.gov/19838489/
2. Bogdanski P et al. Green tea extract reduces blood pressure, inflammatory biomarkers, and oxidative stress and improves parameters associated with insulin resistance in obese, hypertensive patients. Nutr Res. 2012, 32(6): 421-427 https://pubmed.ncbi.nlm.nih.gov/19838489/
Eat Smart, Live Well, Look Great,
Dr. James Meschino
ABOUT THE AUTHOR
Dr. James Meschino, DC, MS, ROHP, is an educator, author, and researcher having lectured to thousands of healthcare professionals across North America. He holds a Master’s Degree in Science with specialties in human nutrition and biology and is recognized as an expert in the field of nutrition, anti-aging, fitness, and wellness as well as the author of numerous books.