Spanish researchers tracked 7,056 older adults for three years. People who ate the most of this had 36% lower risk of high blood pressure.
The one thing
Eat tomatoes every day.
Tomatoes carry potassium and a red pigment called lycopene. Potassium helps your body get rid of sodium, and lycopene may help the lining of your blood vessels relax.
Do it today
- Aim for more than 110 grams of tomato a day. A kitchen scale helps the first few times.
- Count sauce, soup, and salsa too. The study included tomato products, not just fresh ones.
- Pick low-salt sauces and soups so the sodium doesn’t cancel out the benefit.
What the study found
Among 1,097 people who did not have high blood pressure at the start, those eating more than 110 grams of tomato a day had a 36% lower risk of developing it than those eating under 44 grams. People eating a middle amount (44 to 82 grams) also had slightly lower diastolic pressure, by 0.65 points.
- Who
- 7,056 older adults in Spain at high risk of heart disease. Most (82.5%) already had high blood pressure.
- Type of study
- Observational analysis of the PREDIMED trial, with three years of follow-up. Tomato intake came from a food questionnaire.
- Keep in mind
- This is observational, so it shows a link, not proof that tomatoes caused the lower risk. People who eat more tomatoes may differ in other ways. The drop in blood pressure itself was small.
Check first: If you have kidney disease or take medicine that raises potassium, ask your doctor how much potassium-rich food is right for you.
Source: Murcia-Lesmes et al., European Journal of Preventive Cardiology, 2023
Educational information, not medical advice. Read our medical disclaimer.