How Coffee and Green Tea Cut Death Risk, Study Finds

Want to live longer? A massive 19-year study from Japan’s National Cancer Center offers hard numbers: drinking green tea or coffee regularly—especially at higher amounts—links to significantly lower risks of dying from all causes, especially heart and blood vessel diseases.

The bottom line: People who drank five or more cups of green tea daily saw their death risk drop by 13% (men) to 17% (women) compared to those who drank less than one cup. Meanwhile, three to four cups of coffee per day cut overall death risk by 24% versus non-drinkers.

The Long-Term Study Behind the Numbers

From roughly 1990s through 2011, researchers tracked nearly 90,000 Japanese adults aged 40 to 69—both men and women—for almost two decades. Over that period, 12,874 participants passed away. By comparing their reported daily intake of green tea and coffee against mortality data, the team uncovered clear patterns linking both beverages to reduced death risk.

Green Tea: More Cups, Lower Risk

The study divided participants into groups based on how many cups of green tea they drank daily. Those who consumed five or more cups had markedly lower death rates. Compared to the baseline group (those drinking less than one cup per day), men drinking five-plus cups saw a 13% lower risk of death, while women in the same group had a 17% reduction. Risk continued to decline as consumption increased. The protective effect was consistent across major causes, especially cardiovascular diseases.

What’s in Green Tea That Helps?

Researchers suggest that catechins—especially epigallocatechin gallate (EGCG), a powerful antioxidant found abundantly in green tea—are likely responsible. These compounds are thought to help regulate blood pressure, reduce body fat, and improve lipid profiles, all of which contribute to better heart health and lower mortality risk.

Coffee: The Sweet Spot Is 3–4 Cups

When analyzing coffee consumption, the team grouped subjects from “almost never” up to “five or more cups per day.” The lowest overall death risk occurred among people who drank three to four cups daily—a 24% reduction compared to non-coffee drinkers. This group also showed lower risks of death from cardiovascular and respiratory diseases.

How Coffee May Protect Health

Scientists believe two key coffee compounds play a role. Chlorogenic acids, which are abundant in coffee, help stabilize blood sugar levels and regulate blood pressure. Caffeine, meanwhile, appears to support endothelial function—the health of the blood vessel lining—improving circulation and reducing strain on the heart and lungs.

Frequently Asked Questions

Does green tea really lower the risk of dying from heart disease?

Yes. The Japanese study found that people who drank five or more cups of green tea per day had a reduced overall death risk, particularly from cardiovascular conditions. Researchers credit antioxidant compounds like EGCG, which may help manage blood pressure, body fat, and cholesterol levels.

How many cups of coffee should I drink to lower my death risk?

The study showed the lowest death risk among those who drank three to four cups of coffee per day—a 24% reduction compared to non-coffee drinkers. Drinking more or less than that range did not show as strong a benefit in this research.

Is it just the caffeine in coffee and tea that provides these benefits?

No. While caffeine plays a role (especially in coffee), researchers point to other compounds like chlorogenic acids in coffee and catechins (notably EGCG) in green tea. These antioxidants appear to regulate blood sugar, blood pressure, and lipid levels—key factors in reducing chronic disease and death risk.

Does the type of green tea or coffee matter in this study?

The study did not differentiate between types of green tea or coffee (such as roasted level or origin). It focused solely on the quantity consumed daily. All types of brewed green tea and coffee were included under their general categories.

Are these findings only true for Japanese people?

The study tracked a large population of Japanese adults, so cultural and dietary contexts apply. However, the biological mechanisms—antioxidants, improved vascular function, and metabolic regulation—are universal. Similar effects may apply globally, though individual results can vary.

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