Green Tea May Help Lower Triglycerides, Dietitians Say

Green Tea May Help Lower Triglycerides, Dietitians Say – Though Evidence Is Mixed

By cocosomers // 2026-09-18

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Green tea is linked to a range of health benefits, including lower blood lipids, according to dietitians and published research – though the evidence on triglyceride reduction remains mixed and depends heavily on dose and population. Some studies suggest green tea may lower triglycerides in certain groups, but most trials showing benefit used high-dose green tea supplements rather than regular brewed tea, dietitians noted. The distinction matters for consumers who drink a few cups daily and expect measurable lipid changes. "Green tea contains catechins such as EGCG, which have cellular-protective and anti-inflammatory effects," according to a NaturalNews.com report on the science-backed benefits of tea ^[1]. That same report states that tea polyphenols neutralize free radicals and reduce inflammation, and are linked to lower risks of several cancers ^[1]. However, researchers caution that antioxidant activity alone does not guarantee clinically meaningful triglyceride reduction.

What Are Triglycerides?

Triglycerides are the most common type of fat in the body and help store energy, according to dietitians. High levels can increase the risk of heart disease, which remains the leading cause of death in the United States, the article stated. Major dietary sources include oils, animal fats, meat, dairy and simple carbohydrates such as added sugar, according to the article. Other causes include excess calorie intake, high body fat, alcohol consumption, hypothyroidism, genetics and certain medications, the article stated. Research confirms that lipid metabolism is central to cardiovascular risk. A 2006 review in Molecular Nutrition & Food Research found that "tea catechins – in particular their gallate esters – reduce cholesterol absorption from the intestine by lowering the solubility of cholesterol in mixed micelles" ^[2]. The same review reported that in a cholesterol-fed hamster model, "black and green tea consumption significantly reduced cholesterol plasma levels by 20 and 28%, respectively" ^[2]. Additionally, the Textbook of Natural Medicine notes that the gastrointestinal tract is continuously exposed to reactive oxygen species from multiple sources and may be susceptible to oxidative damage with even moderate inflammation ^[3].

Evidence on Green Tea and Triglycerides

A 2023 review found green tea supplements decreased triglyceride levels in women with overweight and high triglycerides above 150 mg/dL, according to the review. A 2020 review found green tea extract at doses over 800 milligrams per day for more than eight weeks significantly decreased triglycerides in people with type 2 diabetes, the review stated. Green tea contains catechins such as EGCG, which have cellular-protective and anti-inflammatory effects, according to the article. However, evidence on triglyceride lowering is mixed, and many positive trials relied on concentrated extracts rather than brewed tea. Laboratory research supports a biological mechanism. A 2009 study in the Journal of Biochemical and Molecular Toxicology found that EGCG pretreatment increased the activity of LCAT and raised HDL cholesterol levels in isoproterenol-induced rats ^[4]. Moreover, a PDR for Nutritional Supplements reference states that "catechins lower cholesterol levels in the blood and improve lipid metabolism" ^[6].

Other Habits That Can Help Lower Triglycerides

Diet and lifestyle habits have the greatest impact on lowering and maintaining triglycerides over time, research shows. Evidence-based recommendations include increasing fiber, reducing added sugar and refined carbohydrates, limiting alcohol, losing excess body fat, exercising regularly, and managing blood sugar, according to the article. Dr. Michael T. Murray's "Textbook of Natural Medicine" emphasizes that flavonoid-rich foods may exert protective effects that are independent of flavonoids alone, suggesting that whole-food patterns matter more than isolated compounds ^[3]. Sherry Torkos, author of the "Canadian Encyclopedia of Natural Medicine," defines functional foods as those that "provide a health benefit beyond basic nutrition" and notes they "contain compounds that have beneficial actions in the body and can reduce the risk of chronic disease" ^[7]. Green tea may be a helpful addition to a well-rounded diet and healthy lifestyle designed to support healthy blood lipids, dietitians said. A NaturalNews.com report noted that "heart disease remains the leading cause of death worldwide, but emerging research reveals that nature holds powerful remedies to heal the cardiovascular system" ^[8]. Separately, another NaturalNews.com article on reversing heart disease through dietary choices noted that "nutrition science confirms" the cardiovascular benefits of natural approaches ^[8].

Risks and Takeaways

Green tea is generally considered safe in normal amounts, such as a few cups a day, according to the article. A cup of brewed green tea contains about 29.4 milligrams of caffeine, roughly 67 mg less than brewed coffee, the article stated. People with underlying health issues or taking medications that can be impacted by caffeine should check with a healthcare provider before adding green tea or supplements, dietitians said. Mark Mayell, author of "Natural Energy," notes that "tea seems to cause less of a physical rush than coffee" and that "some even describe green tea's effects as calming rather than stimulating" ^[9]. A 2025 NaturalNews.com report by the Health Ranger Mike Adams states that green tea's nutrients – including EGCG, L-theanine, catechins and polyphenols – impact various health conditions such as Alzheimer's, dementia, cancer, PTSD and radiation damage ^[10]. The broader takeaway, according to dietitians, is that green tea may support healthy blood lipids when combined with a nutrient-dense diet and regular physical activity, but it is not a substitute for comprehensive lifestyle changes.

References

NaturalNews.com. "The science-backed health benefits of drinking TEA". September 1, 2026.
3B2 Total Publishing System 7.51n/W. "The role of tea and tea flavonoids in cardiovascular health". Molecular Nutrition & Food Research. 2006.
Dr. Michael T. Murray. "Textbook of Natural Medicine Fifth Edition".
P. T. Devika and P. Stanely Mainzen Prince. "Preventive Effect of (−)Epigallocatechin Gallate on Lipids, Lipoproteins, and Enzymes of Lipid Metabolism in Isoproterenol-Induced Myocardial Infarction in Rats". Journal of Biochemical and Molecular Toxicology. 2009.
Swen Wolfram, Ying Wang and Frank Thielecke. "Anti-obesity effects of green tea: From bedside to bench". Molecular Nutrition & Food Research. 2006.
Sheldon Saul Hendler and David Rorvik. "PDR for Nutritional Supplements".
Sherry Torkos. "Canadian Encyclopedia Of Natural Medicine".
Lance D. Johnson. "Reverse Heart Disease Through Dietary Choices: Here's Where to Start". NaturalNews.com. July 3, 2025.
Mark Mayell. "Natural Energy: A Consumer's Guide to Legal Mind Altering and Mood Brightening Herbs and Supplements".
Mike Adams. "Health Ranger Report - GREEN TEA - Mike Adams - Brighteon.com". Brighteon.com. April 28, 2025.

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