Can Tomatoes Help Reduce Cholesterol Levels?

Tomatoes are a staple in most kitchens around the world. It is a versatile fruit that can either be cooked or eaten raw as a salad dressing. One of the most significant things about tomatoes is its association with improving heart health. Some researchers have suggested that it has cholesterol-lowering effects, but aren’t really sure why. We spoke to two experts in the field and here’s what we know so far. 

How High Cholesterol Impacts Heart Health

Dr Shuvanan Ray, Director-Cardiology, Fortis Hospital Anandapur, Kolkata, says, “High cholesterol can significantly impact heart health as it leads to the build-up of fatty deposits (plaques) in the arteries, a condition known as atherosclerosis.” 

“This can restrict blood flow, resulting in chest pain, blood clots, and even heart attacks or strokes. Over time, these plaques can rupture, triggering a blood clot that can block the flow of blood to the heart or brain,” he adds. 

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According to the World Heart Federation (WHF), high cholesterol causes 40.4 lakh deaths every year, globally. The health body adds that it is a major risk factor for heart disease and stroke in both high- and low-income countries.

Do Tomatoes Help Lower Cholesterol?

Dr Srabani Mukherjee, Dietician, Fortis Hospital Anandapur, Kolkata, notes that tomatoes are rich in lycopene, a potent antioxidant known for its heart health benefits. 

“Lycopene is the reason for this red colour. It acts as an antioxidant and its function is to remove the free radicals, which can lead to anti-inflammatory diseases, cardiac problems, diabetes, cancer, and osteoarthritis,” she explains.

A study published in the Journal Food and Chemical Toxicology examined the effects of dietary tomato juice intake on inflammation, insulin resistance, and high cholesterol. It found that participants who resorted to the tomato juice not only experienced a significant reduction in inflammation markers such as TNF-α and IL-6, but their LDL cholesterol were reduced too. 

But as per the doctor, while lycopene may contribute to heart health more broadly, there’s no direct scientific evidence to date that tomatoes specifically reduce cholesterol levels.

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How To Effectively Manage Cholesterol Levels

Here’s how you can manage or lower your cholesterol levels:

• Consume a diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. Focus on foods that are known to have cholesterol-lowering properties, such as oats, barley, legumes, nuts, and seeds.
• Reduce the intake of saturated and trans fats found in high-fat dairy products, red meat, and processed foods.
• Engage in regular physical activity, as it can help increase HDL cholesterol and lower LDL cholesterol. Dr Ray recommends aiming for at least 30 minutes of exercise everyday.
• Avoid smoking and alcohol consumption as both these habits can impact your cholesterol levels and affect heart health.
• Being overweight or obese can contribute to high cholesterol levels, so maintaining a healthy weight through diet and exercise is crucial.
• Chronic stress can impact cholesterol levels, so find ways to manage stress through relaxation techniques, mindfulness, or hobbies.

Some people might require cholesterol-lowering medications, like statins or Ezetimibe. These drugs along with lifestyle changes play a vital role in lowering the cholesterol level, says Dr Ray.

Conclusion

Tomatoes are a healthy fruit, but whether or not it has a cholesterol-reducing effect is yet to be confirmed. If you have concerns about your cholesterol levels or heart health, consult with a healthcare professional or a registered dietitian. They can assess your specific situation, provide personalised recommendations, and, if necessary, prescribe appropriate medications to manage cholesterol levels effectively.