Tomatoes are the favorite ingredients in the diets of many
people all over the world, not for color only but for flavor and nutritional
content. Apart from this, tomatoes add much more than a splash of colour and
flavor to salads and sauces. Much health benefit, especially preventing
hypertension, is derived from tomatoes. High blood pressure or hypertension is
prevalent and quite important to observe as it poses one of the greatest health
dangers, while diseases such as heart disease, stroke, or kidney failure are
more likely.
How Tomatoes Lower Blood Pressure
1. High Potassium Content
Potassium is a mineral used to maintain heart health. It
does this by leveling the sodium levels in the body so that the blood pressure
levels are managed within control. Diets that included high intakes of
potassium resulted in significantly reduced blood pressure. When the blood
vessels' potassium levels are adequate, blood pressure will drop because the
blood vessels relax. The right types of foods that are high in potassium to
include in your diet are tomatoes to give them a taste.
Many scientific studies have established a relationship
between potassium intake and blood pressure. Good examples include a
well-publicized study in the New England Journal of Medicine that reported that
a diet high in potassium lowered the participant's blood pressure by a highly
significant degree. Adding tomatoes to your diet can only contribute to this
effect.
2. High in Lycopene
This is one of the antioxidants contained in tomatoes that
has brought so much focus on heart health. Lycopene can help lower blood
pressure because it may potentiate endothelium functioning, the health of blood
vessels which leads to a normal flow of blood and lowers the stiffness of
arteries.
High intake of lycopene may be associated with lower
diastolic and systolic blood pressure. This means higher intakes of tomatoes or
their products can be responsible for maintaining blood pressure at normal
ranges.
3. Anti-Inflammatory Property
Chronic inflammation leads to hypertension. This compound is
rich in anti-inflammatory compounds such as quercetin, chlorogenic acid, and
other polyphenols that have been linked to diminished inflammation by the body
and, therefore improve blood pressure levels.
In fact, studies released by the Journal of Nutrition noted
that diets heavy in fruits and vegetables, and more so high in polyphenol-rich
fruits like tomatoes, suppress inflammatory markers. Thus, you get more taste
in your foods but also lower inflammation that can work against your
cardiovascular health.
4. Fiber Content
Tomato is rich in many dietary fibers, and it aids humans in
keeping their hearts healthy. In general, an eating diet which is high in fiber
content lowers the cholesterol levels and enables better control over blood
sugar. This type of diet also helps in having good digestion. Intake of diets
rich in fiber content also controls weight which is factor contributing to
healthy blood pressure.
With the American Heart Association recommending a diet high
in fiber content, it is the best approach to have a diet rich with an average
advised fiber goal of 25-30 grams per day. The presence of tomatoes in your
well-balanced diet will make it easy to meet your fiber needs while enjoying
its numerous health benefits.
View More: The Surprising Link Between High Blood Pressure And Fever
5. Hydration
Tomatoes are water-rich, making them hydrating. Hydration
maintains blood pressure within the normal range. Hydrated, it will ensure that
there is adequate blood volume, thus preventing sudden spikes in blood
pressure. Adding water-keeping foods like tomatoes to the fluid-level supply in
your body and enhancing better circulation helps provide for proper functioning
of the heart.
Steps for Adding Tomatoes to Your Diet
Intake of tomatoes to reap its blood pressure-reducing activity can be added to your diet through these steps:
- Salads: Fresh tomatoes look fantastic in any salad. Combine
with fresh greenery, cucumbers, and a light vinaigrette for a crisp, healthy
dish.
- Sauce/Soup: Tomato sauce and soups taste wonderful with the
minimal addition of salt. Try making your own sauces and soups and then get to
pick your ingredients.
- Snacks: Cherry tomatoes are a great snack as they barely
contain calories and they can be taken anywhere. Serve them with hummus or a
little dip for some added flavor.
- Salsas: Fresh tomato salsa can add a glow to your dish and
also deliver several health advantages simultaneously. Serve it over grilled
fish or chicken or tacos.
- Smoothies: Add some of your tomatoes to the vegetable
smoothie. Their neutral taste blends really well with greens and other
vegetables.
Other Nutritional Benefits of Tomatoes
Heart Health
These contain a lot of antioxidants, fiber, and potassium,
which are some of the prominent features that contribute to making them a
quality food source for heart health. A diet rich in tomatoes regularizes
consumption, decreases cholesterol levels, reduces inflammation, and improves
overall cardiovascular function in one's body.
Skin Health
Tomatoes are full of vitamins and antioxidants, and
consumption of them may result in the prevention of unhealthy skin conditions.
Lycopene was found to protect from damage of the skin by UV. On the other hand,
it will also bring out glow as well as smoothness of the skin. So, radiating
complexion might have much more to do with tomatoes in your diet.
Weight Control
Tomatoes have fewer calories and more water. It is food good
for weight management. Maintaining a healthy weight is important to ensure
blood pressure stays within the limit. Adding tomatoes in food can make one
feel full but add no calories.
Diabetes management
Besides this, tomatoes also contain fiber, which will help assist
in the regulation of blood sugar levels and, thus, can be a portion of good
food for diabetic patients. Being another low glycemic index food, it does not
increase the blood sugar levels very much.
Conclusion
Tomatoes are an excellent way to make a delicious
contribution toward maintaining heart health as well as regulating blood
pressure. Full of nutrients, very rich in potassium, and possessing generous
amounts of beneficial compounds, tomatoes will undoubtedly stand out as a good
selection for anyone aiming to take care of his or her cardiovascular health.
Enjoying tomatoes in various forms, fresh or prepared, cooked or part of a dish
would be your first step toward healthier blood pressure management.
Please book an appointment with the best Nutritionist in Lahore, Karachi, Islamabad, and all major cities of Pakistan through InstaCare, or call our helpline at 03171777509 to find a verified doctor for your disease.
