How Tomatoes Supports Heart Health?

What if I told you your everyday curry ingredient is secretly protecting your heart? They’re juicy, vibrant, and found in almost every Indian kitchen…You must have been thinking of any vegetable?

They are tomatoes. Tomatoes are one of the most underrated fruits (yes, it’s a fruit!) when it comes to health benefits. They do much more than just add vibrant colour to your plate. They’re a heart-healthy powerhouse, packed with nutrients that support your cardiovascular system. So next time you enjoy a thick, rich curry, remember those tomatoes aren't just for texture, they’re also working behind, supporting your heart and overall health.

Tomatoes contain an impressive mix of nutrients that directly support heart health. Here’s what 100g of raw tomatoes provides:

• Lycopene (1736mcg) – A potent antioxidant that gives tomatoes their red colour and fights oxidative stress

• Potassium (204mg) – Helps control blood pressure

• Vitamin C (27.4mg) – Strengthens blood vessels and improves blood flow

• Folate (19.46) – Helps manage homocysteine levels (a heart disease risk factor)

• Fibre (1.77 g) – Lowers bad cholesterol and supports gut health

Each of these nutrients contributes in a unique way to protect the heart.

Rich in Lycopene – A Heart-Protective Antioxidant

Tomatoes are one of the best sources of lycopene, a powerful antioxidant that gives them their red colour. Lycopene helps reduce oxidative stress and inflammation, which are key contributors to heart disease. It also supports lowering LDL (bad) cholesterol and may help prevent arterial plaque buildup. Studies show that higher lycopene levels are associated with a lower risk of heart attacks and stroke. The lycopene in tomatoes, the star antioxidant, is far more bioavailable when tomatoes are steamed or cooked with a little healthy fat, compared to eating them raw.

Fun fact: Tomato-based dishes like soups, curries, and sauces aren’t just tasty, they’re heart-healthy too.

Helps Regulate Blood Pressure

Along with lycopene, Tomatoes are also a good source of potassium, a mineral that helps relax blood vessels and regulate blood pressure. A potassium-rich diet supports healthy heart function and counteracts the effects of sodium.

Improves Blood Vessel Function

Healthy arteries and blood vessels are essential for optimal heart function. Tomatoes enhance endothelial function, which refers to how well the inner lining of blood vessels regulates contraction and relaxation.

A Cambridge University study found that consuming 7mg of lycopene daily (roughly what’s found in 1-2 medium tomatoes) improved endothelial function by 53%, helping arteries stay more elastic and less prone to blockage.

Naturally Low in Sodium and Saturated Fat

Unlike many processed foods, tomatoes are naturally low in sodium and unhealthy fats, making them a great base for heart-friendly meals. Whether raw, cooked, or in sauces, they’re a nutrient-dense choice.

How to Consume Tomatoes for Maximum Heart Health Benefits

Tomatoes can be enjoyed in numerous ways to support heart health, and the best part is that each form brings its unique benefits.

Raw tomatoes are rich in vitamin C and super hydrating, which makes them perfect for tossing into salads, layering on sandwiches, or mixing into a fresh kachumber/ salad on the side of a warm meal. Honestly, on some days, I skip the cooking altogether. I love slicing up a juicy tomato, sprinkling some salt, and eating it just like that. So simple, but so satisfying.

Now, if you’re looking to get the most out of lycopene, that heart-protective antioxidant, cooked tomatoes are your best bet. Cooking breaks down the tomato’s cell walls, making lycopene more easily absorbed by your body. And if you cook them with a little healthy fat like olive oil or even ghee, the absorption gets a boost.

In my kitchen, I often go back to comforting classics like tomato rasam, tomato curry, or dal with tomato tadka and my favourite tomato soup. They're delicious and heart-friendly. I also love whipping up quick tomato chutneys with minimal oil, or blending tomatoes into fresh juices and smoothies when I want something cooling.

Tomatoes are simple, affordable, and incredibly beneficial for your heart. From reducing inflammation to improving cholesterol levels and blood pressure, this everyday fruit earns its place in every heart-conscious kitchen. aHowever, not everyone can enjoy tomatoes freely. People with kidney issues or a history of kidney stones should be cautious, as excess intake may aggravate their condition. This is where bioindividuality comes in; what suits one person may not suit another. Your body’s needs, your blood work, and your health goals determine how much and in what form tomatoes (or any food) should be included in your diet.

That’s why personalisation is the key to sustainable health. If you’d like to understand how tomatoes and other foods fit into your unique nutrition plan, click the link below to get a personalised diet plan tailored just for you. Don’t follow trends blindly; follow what works for your body.

Click Here!