Whether you toss them into a salad, stir a tin of chopped ones into a sauce or roast a trays-worth with a sprinkle of sea salt, the humble tomato truly can do it all.

But they’re not just prized for their flavour: according to a new study, eating tomatoes could help to lower high blood pressure and perhaps even prevent it from rising in the first place.

The new research, published in the European Journal Of Preventative Cardiology, was part of a wider study looking at how the Mediterranean diet could make a difference to the health outcomes of older people. Over three years, 7,056 participants between the ages of 55 and 80 – 82.5% of whom already had high blood pressure – were monitored and asked various questions about their diet. 

The participants were asked to report their daily consumption of tomatoes, which were then sorted into four groups: less than 44g per day, 44-82g per day, 82-110g per day and more than 110g per day. For reference 110g is about a handful of cherry tomatoes or a quarter of a tin of chopped tomatoes – so 110g per day isn’t as much as it might sound.

By asking these questions, the team were able to unveil a fascinating link. Those participants who ate the most tomatoes (or tomato-based foods, such as gazpacho) were found to have a 36% lower risk of developing hypertension than those who ate the least. And in those who already had high blood pressure – especially those whose readings only just tipped them into this category – even moderate consumption of tomatoes was associated with a reduction in blood pressure readings.  

In particular, the study’s authors noticed a lowering of diastolic blood pressure in those with both high and intermediate tomato consumption compared to those with the lowest levels of consumption. Diastolic is the lower number on a blood pressure machine and reflects the pressure in your arteries when the heart is at rest, compared to when it beats (the systolic reading).

Overall, the study found that eating more than 110g of tomatoes per day decreased the risk of someone having high blood pressure.  

It is thought that the two compounds in tomatoes which could cause this blood-pressure lowering effect are potassium and lycopene. We already know that eating potassium-rich foods can help some people to improve their high blood pressure by countering the damaging effects of sodium, or salt. But what’s the deal when it comes to lycopene?

According to the study’s authors, lycopene could help to reduce production of the angiotensin enzyme which acts as a vasoconstrictor, narrowing blood vessels and leading to an increase in blood pressure. It’s also thought to increase production of nitric oxide, which has the opposite effect – it’s thought to relax and widen blood vessels, therefore lowering blood pressure further.

It’s worth noting that some types of tomato are more lycopene-rich than others – sun-dried tomatoes and tomato pureé provide the most bang for your buck. 

While this study was carried out solely using older adults, the potential benefits of upping your tomato intake shouldn’t be forgotten.

If you’re under the age of 65 and have a relatively healthy lifestyle, it’s likely your blood pressure is within normal limits. However, other risk factors can play a role (these include having a family member with high blood pressure, smoking or suffering with chronic stress), so taking steps to keep your blood pressure under control is never a bad idea.

Eating tomatoes and other lycopene-rich foods (such as guava, watermelon and papaya), can also allow you to reap the compound’s antioxidant benefits, which can help to protect your body against oxidative stress. Oxidative stress has been linked to chronic diseases including cancer, diabetes and heart disease – so giving yourself some extra protection will give your health a helping hand in both the short and long term. 

Images: Getty