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Your morning routine could use one simple, science-backed upgrade—and your heart will thank you for it.

Reviewed by Dietitian Katey Davidson, M.Sc.FN, RD, CPT

Key Points

• Green tea may support men’s heart health by reducing inflammation and cholesterol.
• EGCG in green tea may help lower blood pressure and stroke risk.
• Pair green tea with whole grains, consistent sleep and a morning walk for heart health.

Here’s the good news: Heart disease deaths have dropped for the past 50 years. The bad news? It’s still public health enemy No. 1—for men and women alike.

“Heart disease is the leading cause of death for men and women. The stats always sit around 1 in 4 male deaths being attributable to a cardiovascular cause,” explains Lauren Slayton, M.S., RD.

About 80% of heart disease (including stroke) is preventable, so making healthy lifestyle changes can make a real difference. “The name of the game for heart health is controlling risk factors, such as weight gain—especially excess abdominal fat, as well as keeping blood pressure, cholesterol and blood sugar in a normal, healthy range,” says Vicki Shanta Retelny, RDN.

So what better time to start building heart-healthy habits than first thing in the morning? You may already be thinking about heart-healthy breakfast options, but what you drink matters too. Dietitians explain why green tea is the best morning drink for men’s heart health.

May Reduce Inflammation

Chronic inflammation can wreak havoc on the body, contributing to the development of many diseases like diabetes, cancer and even heart disease. Finding ways to tamp down inflammation, like drinking a cup of green tea in the a.m., may help reduce your risk.

Preventive cardiology dietitian Michelle Routhenstein, M.S., RD, CDCES, CDNexplains, “Green tea contains catechins, particularly epigallocatechin gallate (EGCG), which have antioxidant and anti-inflammatory properties. Some studies suggest green tea may help reduce oxidative stress and improve blood vessel function, both of which are important for heart health; however, research on the specific reduction of inflammatory markers is more mixed.”

May Lower Cholesterol Levels

Research has found that EGCG, the catechin found in green tea, may help reduce triglyceride, total cholesterol and LDL cholesterol levels—a win-win-win for heart health. It turns out the catechin may help block the absorption of fats from the intestine, potentially improving triglyceride levels and insulin resistance.

Additionally, a study on the effects of green tea on prostate cancer subsequently found that male regular green tea drinkers had a lower body mass index (BMI) and LDL cholesterol levels than male non-green tea drinkers.

Shanta Retelny adds context, hitting home the point that while green tea may have its benefits, your overall lifestyle and diet play an even more significant preventive role. “Green tea may be cardioprotective, as it contains high levels of a catechin called EGCG, which is a powerhouse when it comes to overall health.” She also points out limitations in the research: “In addition, green tea drinkers tend to have better lifestyle habits that can be cardioprotective, such as not smoking, eating less highly processed foods and more whole foods, as well as getting more exercise.”

May Reduce the Risk of Stroke

Green tea may help lower high blood pressure, reducing the risk of stroke. One study found that EGCG supplementation may help blood vessels relax and reduce arterial stiffness, thereby lowering blood pressure.

But what about drinking green tea versus supplementing? There’s promising research in this area, too. “A meta-analysis including more than 645,000 people found that those who drank between 1¼ to 4 cups of green tea per day had about a 26% lower risk of stroke compared with those who drank little or none,” shares Routhenstein. “While these findings are encouraging, they come from observational studies, so they show an association rather than proving that green tea directly reduces stroke risk.”

Other Tips to Support Heart Health in the Morning

• Wake Up at the Same Time. “Men can cultivate heart-healthy lifestyle behaviors by waking up at the same time daily (ideally without setting an alarm),” shares Shanta Retelny. It turns out irregular sleep-wake schedules can wreak havoc on your body’s internal timing system, known as the circadian rhythm, which helps regulate the cardiovascular system, including heart rate and blood pressure.
• Eat Whole Grains. Oatmeal, whole-grain cereals and breads do more than give you the energy you need to get through the day. Research suggests that consuming whole grains is linked with a lower risk of coronary heart disease.
• Take a Walk in the Morning Sun. Walking early in the morning is a heart-healthy combo. Research shows that exposure to morning sunlight increases melatonin and decreases blood pressure at night. Exercise, like walking, has been shown to lower the risk of heart disease. And you don’t have to overdo it to reap the benefits. “You don’t need to get 10,000 steps a day—7,000 [steps] cuts the risk of cardiovascular mortality almost in half,” explains Slayton.

Our Expert Take

Turns out your morning cup of green tea might be doing more for you than just waking you up. Thanks to a compound called EGCG, green tea has antioxidant and anti-inflammatory benefits that may reduce inflammation, cholesterol levels and the risk of stroke. Dietitians suggest pairing your morning cup of green tea with a few other easy habits, like a consistent sleep schedule, whole grains at breakfast and a sunny morning walk. These morning habits can play a key role in managing your long-term heart health.