Tomatoes are a popular fruit used in cooking. Almost every household uses tomatoes in common dishes. A study published in the European Journal of Preventive Cardiology, a medical journal, shows that consuming about 1 large tomato per day can significantly reduce the risk of heart disease for adults aged 55 and older. Specifically, regular consumption of tomatoes can reduce the risk of high blood pressure by up to 36%.
According to the American Heart Association (AHA), tomatoes are a recommended fruit to be consumed daily for blood pressure control. Tomatoes belong to the top group of fruits and vegetables that are good for heart health because they are rich in potassium, which helps regulate blood pressure. This new study provides further evidence of the power of tomatoes in promoting cardiovascular health.
The study was conducted by scientists at the University of Barcelona in Spain and involved 7,000 participants aged 55 to 80 who were followed for 3 years. During the study, participants were classified and monitored for their blood pressure. They also completed a questionnaire on physical activity and diet, including daily tomato consumption.
At the start of the study, over 82% of the participants had high blood pressure. However, all participants had high risk factors for heart disease, such as diabetes, smoking, high cholesterol, obesity, early onset of family history of heart disease, or a combination of these factors.
The results of the study showed that consuming approximately 100g of tomatoes, equivalent to 1 tomato, per day can reduce the risk of high blood pressure by up to 36%. This benefit is most significant for individuals with blood pressure ranging from 140/90 mmHg to 159/99 mmHg.
Dr. Rosa Maria Lamuela-Raventós, a physician, Director of the Research Institute on Nutrition and Food Safety, and Associate Professor at the University of Barcelona, and co-author of the study, wrote: “Although tomatoes are a common and affordable fruit, they are an essential component of the best diet, such as the Mediterranean diet. Regular consumption of tomatoes can prevent and control high blood pressure.”
Tomatoes are rich in lycopene, especially when cooked, which has antioxidant and anti-inflammatory effects in the body.
It is recommended to incorporate tomatoes into a diet that includes a variety of fruits and vegetables for optimal heart health. This diet should also include whole grains, fresh fruits, and vegetables to help reduce blood pressure. Many studies have shown that this diet is beneficial for the health of older adults in preventing heart disease and reducing the need for medication.
Currently, cardiovascular diseases, such as heart disease and stroke, are leading causes of premature death. Therefore, consuming tomatoes helps protect the cardiovascular system and contributes to human longevity.
Notes on consuming tomatoes:
Only consume ripe tomatoes and avoid consuming unripe tomatoes, as they contain natural toxins called solanine, which can cause nausea, vomiting, and poisoning.
Tomatoes are not recommended to be stored in the refrigerator as it reduces their nutritional value. They should be stored at room temperature.
It is recommended to consume tomatoes in both raw and cooked forms, as raw and cooked tomatoes have different nutritional characteristics for the body. When cooked, the amount of lycopene increases, but when consumed raw, they are richer in vitamins.
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