Eating more tomatoes may help lower high blood pressure - Harvard Health (2024)

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Eating more tomatoes may help lower high blood pressure - Harvard Health? ›

They also found that among participants who did not have hypertension at the start of the study, those who consumed the most tomatoes (more than 110 grams — about one large tomato — per day) reduced their overall risk for hypertension by 36%, compared with those who consumed the least (less than 44 grams).

Forget apples—eating a tomato a day might be beneficial for heart health. Tomatoes—popular nightshade vegetables—are rich in potassium, a nutrient known to help lower blood pressure by lessening the effects of sodium in the body. They also play a key role in many heart-healthy diets.

Eat more fish, nuts, and legumes (beans). Try to burn at least as many calories each day as you take in. Turn to vegetables and fruits instead of sugary or salty snacks and desserts. Select breads, pasta, and other carbohydrate-rich foods that are made from whole grains instead of highly refined white flour.

The DASH diet focuses on vegetables, fruits and whole grains. It includes fat-free or low-fat dairy products, fish, poultry, beans and nuts. The diet limits foods that are high in salt, also called sodium. It also limits added sugar and saturated fat, such as in fatty meats and full-fat dairy products.

Make at least one of your daily vegetable servings a dark leafy green like arugula, cabbage, kale or spinach for potentially greater blood pressure benefits. A serving of leafy greens is 1 cup of raw greens or ½ cup cooked greens.

Tomatoes contain many nutrients and phytochemicals, including vitamin A, vitamin C, potassium and lycopene. Adding tomatoes to your diet can improve heart health, reduce cancer risk and promote better digestion.

In the past, because eggs are high in cholesterol, people with hypertension were often advised to avoid them. But that's no longer the case. “In general, eating eggs doesn't impact either systolic or diastolic blood pressures.

Eating a diet rich in whole grains, fruits, vegetables and low-fat dairy products and low in saturated fat and cholesterol can lower high blood pressure by up to 11 mm Hg .

The top fruits for lowering blood pressure include bananas, apples, pears, apricots, grapes, raisins, kiwis, mangoes, watermelon, pomegranate, plums, prunes, avocado, cantaloupe, honeydew melon, tomatoes, citrus fruit, berries, and more.

What is the best drink in the morning for high blood pressure? ›

There are a range of drinks that may help lower a person's blood pressure in the morning. If a person with hypertension usually drinks coffee or sugary juice in the morning, it may be beneficial for them to swap it for beetroot juice, unsalted tomato juice, green tea, or unsweetened pomegranate juice.

The Bottom Line. Bananas are a nutritious and tasty option for helping lower blood pressure. Loaded with essential nutrients like potassium, fiber and vitamin C, bananas offer several benefits for cardiovascular health. Their potassium content counterbalances sodium intake, promoting blood vessel relaxation.

A 60-second trick to lower blood pressure immediately is to take a deep breath and try to relax. Stress and anxiety can raise your blood pressure, so taking a moment to calm down can help lower it. Learn breath exercises that slow your heart rate and promote relaxation. Drink some water.

Oatmeal is high in fiber and low in sodium. When prepared with a lower fat or nondairy milk, it's the perfect start to the day for anyone with high blood pressure.

Raw tomatoes are rich in vitamin C, which brightens skin and fights inflammation while cooking tomatoes releases more antioxidants such as lycopene, which may protect against cancer. Tomatoes offer various benefits and contribute to heart, cognitive (brain), and prostate health.

Eating tomatoes on a frequent basis can help reduce the risk of heart disease and may lower the risk for stroke. Tomatoes are high in lycopene that has been shown to lower LDL (bad cholesterol) levels and blood pressure. They are also high in vitamin C and potassium.

Tomatoes are nutritious and generally safe to eat in moderation. There's no specific limit to how many tomatoes you can eat in a day, but like any food, it's best to consume them as part of a balanced diet.

Summary. Tomatoes are a nutritious fruit, with most of their health benefits derived from antioxidants such as lycopene, beta-carotene, and vitamin C. While tomato allergies are rare, some people may not be able to tolerate them because of sensitivities or acid reflux.