Forget apples, eating a tomato a day might be beneficial for heart health.
The news comes from a study published last month in the European Journal of Preventive Cardiology. The study found that tomatoes and tomato-based products could potentially play a role in preventing and managing high blood pressure.
Tomatoes, which are popular nightshade vegetables, are rich in potassium. This nutrient is known to help lower blood pressure by counteracting the effects of sodium in the body. Additionally, tomatoes play a key role in many heart-healthy diets.
“Tomatoes are one of the most consumed, widely available, and affordable vegetables worldwide,” study co-author Rosa Maria Lamuela-Raventos, PharmD, director of the Institute for Research on Nutrition and Food Safety at the University of Barcelona, told Health. “They are an important part of some of the best diets, including the Mediterranean diet.”
Here’s what you need to know about the potential role tomatoes can play in managing high blood pressure and how to maximize the benefits of this nightshade vegetable.
Eating More Tomatoes Linked to Reduced Hypertension Risk
For the new study, questionnaires were completed by over 7, 000 Spanish adults who are at a high risk of cardiovascular disease. The questionnaires covered various aspects such as lifestyle, health status, and dietary habits, including tomato consumption.
Daily tomato consumption included eating raw tomatoes as well as tomato products such as tomato sauce and gazpacho (a cold Spanish tomato soup). Participants’ tomato consumption was categorized into four groups, based on serving size.
Lowest (<44 grams)
Intermediate (44–82 grams)
Upper-intermediate (82–110 grams)
Highest (>110 grams)
The study revealed that there is an inverse relationship between tomato consumption and the risk of hypertension in the lowest and intermediate groups. Additionally, a significant association was observed in the highest group.
The research suggests that higher tomato consumption can reduce the risk of hypertension by 36%. Furthermore, even moderate consumption of tomatoes has been found to have a blood pressure-lowering effect.
There were fewer significant changes in blood pressure observed in participants with higher blood pressures. The authors suggest that this could be attributed to the fact that these individuals were older, had long-standing high blood pressure, and other risk factors, which made it more challenging to achieve significant changes.
Why Eat Tomatoes for Heart Health?
Tomatoes were chosen as the focus of this research due to their widespread availability and affordability, making them a staple in many diets worldwide.
Tomatoes are also recommended by the American Heart Association (AHA) as a food that can help reduce hypertension. This is mainly because they are rich in potassium.
“There’s a huge amount of data that suggests higher potassium intake leads to lower blood pressure,” said Gregory Katz, MD, a cardiologist at NYU Langone Health via Health. “It’s not clear whether that’s because potassium intake is a proxy for a general healthful diet or because potassium intake is a good proxy for a reduced sodium diet or whether potassium by itself is all that matters.”
The recommendation to reduce sodium and increase potassium is a well-established lifestyle modification for reducing the risk of hypertension. One effective way to increase dietary potassium is by increasing consumption of potassium-rich tomatoes.
In addition to potassium, tomatoes are also a rich source of lycopene. Lycopene is a carotenoid that offers several benefits for the cardiovascular system, including antioxidant, anti-inflammatory, anti-atherogenic, and antiplatelet effects. Research indicates that these properties also contribute to lycopene’s significant antihypertensive properties.
Tomatoes as Part of a Heart Healthy Diet
Although there are not many randomized clinical trials specifically focused on tomatoes for reducing the risk of hypertension, it is likely that they do play a role due to their potassium and lycopene content.
Of course, simply including a tomato a day in your diet won’t be enough to reduce blood pressure on its own. It is important to incorporate tomatoes as part of a well-balanced, heart-healthy diet that includes whole grains, legumes, and healthy fats.
Eating a variety of high-potassium foods can help ensure that you meet your potassium needs while also providing you with essential vitamins, minerals, and antioxidants.
“The best diet for lowering blood pressure is one that someone can adhere to over the long term. Exercise is also really important, perhaps even more than diet,” said Katz.
Other potassium-rich foods that are part of a heart-healthy, antihypertensive diet include:
Avocados
Yogurt
Bananas
Oranges and orange juice
Spinach
Raisins
Tuna
Beets
There is a substantial body of clinical trials on diets that are known to effectively reduce blood pressure. Prominent examples include the Mediterranean diet and the Dietary Approaches to Stop Hypertension (DASH) diet. The data from these trials strongly support the adoption of an eating pattern that is rich in fruits, vegetables, and whole grains as an effective means to lower blood pressure levels.
But, not too much
Excessive potassium can pose a risk to individuals with kidney disorders, which often coincide with high blood pressure. The kidneys play a crucial role in eliminating potassium from the bloodstream. If the kidneys are unable to efficiently perform this function, it can result in hyperkalemia, a serious condition characterized by an accumulation of potassium in the body.
Before significantly increasing your potassium intake or taking an over-the-counter potassium supplement, it is important to consult with your healthcare provider or a registered dietitian.
