Adding This Food to Your Diet Could Lower Your Blood Pressure by as Much as 36%, According to Research

Blood pressure monitor

If you can’t eat a sandwich without a few tomato slices, always top your tacos with pico de gallo, and love marinara, you may actually be giving yourself a health boost. Research shows tomatoes may help lower your blood pressure and offer a number of other benefits.

A 2023 study published in the European Journal of Preventive Cardiology found that people without high blood pressure who regularly ate raw tomatoes and tomato-centric foods had a 36% lower chance of developing high blood pressure than those who didn’t eat as many tomatoes.

The research also showed that a moderate intake of tomatoes helped people with hypertension lower their blood pressure.

“This study underscores what most would consider intuitive regarding all fruits and vegetables: they’re beneficial for health,” says Maggie Lyon, RD-CDN, a practitioner in residence at the University of New Haven School of Health Sciences. “Besides being functional foods, tomatoes are a culinary cornerstone and among the most versatile ingredients.”

Researchers believe that the antioxidant compounds in tomatoes, especially lycopene, and their high potassium content are what offer blood pressure-lowering benefits, explains Tamar Samuels, RD, co-founder of Culina Health.

Eating tomatoes as part of a well-rounded diet full of other fruits and vegetables, lean protein, and whole grains provides many health advantages, dietitians say. Here’s a look at the health benefits of tomatoes and other ways your diet can improve your blood pressure.

Tomatoes Offer Many Other Health Benefits

Along with helping lower blood pressure, research shows that tomatoes and tomato-based products can also offer anti-cancer benefits and reduce your risk for cardiovascular, neurodegenerative and bowel diseases, Samuels says. They can also boost your immune response, aid in exercise recovery and improve skin health.

“Tomatoes contain a variety of micronutrients including potassium, vitamin K, folate and vitamin C, as well as antioxidants like lycopene and beta-carotene that have been shown to have health benefits,” says Megan Meyer, Ph.D., a science communication consultant.

Lycopene, which gives tomatoes their red color, can help reduce cellular damage and prevent inflammation, Lyon says.

Another plus: a medium-sized tomato has about 1.5 grams of fiber. Since most Americans don’t eat enough fiber, Meyer says incorporating more tomatoes into your diet can help you meet your daily fiber recommendations of about 25 grams a day for women and 38 grams for men.

How Dietary Changes Can Improve Blood Pressure

Focusing on whole grains, beans, low-fat dairy, vegetable oils and low-saturated fat protein, like fish, also contributes to lower blood pressure, Meyer says.

One option is to follow the Dietary Approaches to Stopping Hypertension (DASH) eating pattern, which Samuels says is a “well-researched nutrition protocol for managing and treating high blood pressure.”

Adhering to the DASH diet has been shown to reduce systolic blood pressure (the top number on your blood pressure reading) by 5.5 mmHg and diastolic blood pressure (the bottom number) by 3 mmHg, research shows.

The DASH diet focuses on eating plenty of non-starchy fruits and vegetables and moderate amounts of fat-free or low-fat dairy, whole grains, lean meats, poultry, beans, eggs, fish, nuts and seeds and healthy fats like olive oil.

Reducing your salt intake is crucial for lowering high blood pressure and is also addressed in the DASH diet, Samuels says. Most people should have no more than 2,300 mg of sodium a day (about a teaspoon), while salt-sensitive people should have no more than 1,500 mg.

One way to lower your salt intake is to cut back on ultra-processed foods, like frozen meals, chips, baked goods and fast food, Samuels says. “You don’t need to avoid these foods entirely, but focus on consuming smaller portions, less frequently to decrease your sodium intake.”

Also, avoid added sugar—or, at least reduce your intake of sweets to five or fewer servings a week to reduce cravings, Samuels suggests.

The DASH diet also recommends limiting drinking alcohol to one serving a day, which is a 12-ounce beer, 5 ounces of wine or 1.5 ounces of liquor, she adds.

Why You Still Need to Work With Your Doctor

Making lifestyle changes and adjusting your diet can significantly reduce your blood pressure and help you manage high blood pressure, Meyer explains. In some instances, it can help you delay or even avoid blood pressure-lowering medications.

However, it’s always best to talk to your doctor before making drastic diet or lifestyle changes—and, don’t stop taking your medicine without talking to your doctor first, Lyon says.

Keep in mind that many factors play a role in having high blood pressure, including physical activity level, stress, diet, smoking and alcohol intake. As Samuels explains, “Many people may need a combination of diet, lifestyle and medication interventions to properly manage their condition.”

Next, read about the best time of day to eat breakfast to lower your blood pressure.