Stroke is a leading cause of serious disability and death around the world. While it can happen suddenly, the risk of stroke generally builds up over time through high blood pressure, inflammation, cholesterol buildup, and other cardiovascular issues. Daily habits, especially what you eat and drink, can make a big difference. Research shows that matcha is a small but mighty food to add to your routine.
What causes a stroke?
Strokes occur when blood flow to the brain is disrupted either by a clot (ischemic stroke) or a ruptured blood vessel (hemorrhagic stroke). Ischemic strokes are by far the most common, making up about 87% of all strokes, according to the American Stroke Association.
Common risk factors include:
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High blood pressure
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High LDL (“bad”) cholesterol
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Inflammation and oxidative stress
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Smoking
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Poor diet
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Physical inactivity
Many of these risk factors can be improved and managed with lifestyle changes like incorporating more antioxidant rich foods and drinks, increasing physical exercise and replacing bad habits with good ones.
Matcha and heart health
Matcha is a powdered form of green tea made from shade grown Camellia sinensis leaves. Because matcha powder contains the entire tea leaf, matcha has more antioxidants and nutrients than standard steeped green tea. One of the most well known and studied compounds in matcha is epigallocatechin gallate (EGCG). It’s a powerful catechin that’s been linked to a wide array of health benefits including cardiovascular and brain health.
Several studies have found a connection between regular green tea consumption and reduced stroke risk. In one large Japanese cohort study, people who drank four or more cups of green tea per day had a significantly lower risk of stroke, especially ischemic stroke.
Since matcha’s nutrients are more concentrated than regular green tea, it offers even greater benefits with higher potency and efficacy.
How matcha may help reduce stroke risk
Matcha supports cardiovascular health in several key ways that relate to stroke prevention and many of matcha’s benefits are tied to improving the conditions that make a stroke more likely:
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Matcha supports healthy blood pressure - EGCG can help relax blood vessels and improve their elasticity, which can lower high blood pressure, a major stroke risk factor.
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Matcha lowers LDL cholesterol - Some studies suggest that green tea catechins reduce levels of LDL cholesterol and triglycerides, both of which contribute to plaque buildup in arteries.
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Matcha fights inflammation - Chronic inflammation can damage blood vessels and increase stroke risk. Matcha’s polyphenols help reduce systemic inflammation.
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Matcha protects against oxidative stress - The antioxidants in matcha help neutralize free radicals that damage cells, including those in the cardiovascular system.
How much matcha should you drink?
Most research on green tea and stroke risk refers to multiple cups of regular green tea per day, often 3 to 5 cups. Since matcha is more concentrated, you don’t need as much.
1-2 servings of matcha per day is a good range for all the general health benefits. It’s enough to provide a meaningful amount of antioxidants without overloading on caffeine. If you’re someone who needs a little more caffeine in your day or you just want to supercharge the health benefits of matcha, feel free to safely up your daily intake to 2 - 4 servings.
If you're new to matcha or sensitive to caffeine, start with a smaller amount and see how your body responds. You can also try our decaf matcha to get all the good stuff with little to no caffeine!
How do you make matcha?
Matcha has a distinct grassy, umami taste with a smooth finish. Higher-quality ceremonial grade matcha tends to be milder and more delicious, while culinary grade is bolder and works well mixed into recipes.
Matcha recipes to try:
To get the most benefit, skip the sugary syrups and coffee shop versions that load it with sweeteners. Keep it simple and consistent!
The bottom line
When you combine matcha with a balanced diet and other heart healthy habits, it can play a big role in reducing your risk of stroke.
If you're already sipping matcha for focus or calm energy, this might be one more reason to keep it in your routine. And if you're new to it? Starting with just one or two servings a day is a small, easy step toward supporting your long term health.
As always, speak with your doctor if you have existing conditions or medications, especially those related to your heart or blood pressure.
Resources:
Cabrera, C., Artacho, R., & Giménez, R. (2006). Beneficial effects of green tea--a review. Journal of the American College of Nutrition, 25(2), 79–99. https://doi.org/10.1080/07315724.2006.10719518
Abe, S. K., Saito, E., Sawada, N., Tsugane, S., Ito, H., Lin, Y., Tamakoshi, A., Sado, J., Kitamura, Y., Sugawara, Y., Tsuji, I., Nagata, C., Sadakane, A., Shimazu, T., Mizoue, T., Matsuo, K., Naito, M., Tanaka, K., Inoue, M., & Research Group for the Development and Evaluation of Cancer Prevention Strategies in Japan (2019). Green tea consumption and mortality in Japanese men and women: a pooled analysis of eight population-based cohort studies in Japan. European journal of epidemiology, 34(10), 917–926. https://doi.org/10.1007/s10654-019-00545-y
Bhardwaj, P., & Khanna, D. (2013). Green tea catechins: defensive role in cardiovascular disorders. Chinese journal of natural medicines, 11(4), 345–353. https://doi.org/10.1016/S1875-5364(13)60051-5
