What Drinking Tomato Juice Every Day Can Do For Your Cholesterol

Though it makes sense to switch up the foods you eat every day, you may want to make an exception for tomato juice. This low-calorie treat contains a powerful menu of nutrients that offer a variety of health benefits. And one of those benefits is the potential to help you manage your cholesterol levels. 

Keeping your cholesterol from rising makes sense, given that the higher it goes, the more at risk you become of developing cardiovascular diseases. Even if you're young, you can't assume that high cholesterol doesn't affect you. Per the American Heart Association, adults with elevated cholesterol who are between ages 35 and 55 increase their chances of experiencing heart disease by almost 40% for every decade their cholesterol remains above normal levels. However, taking preventative measures, such as eating a cardioprotective diet that includes a daily glass of tomato juice, may help you decrease your risk of heart disease — and thereby avoid a later-life heart attack or stroke.

But what's so great about tomato juice, aside from its rich taste and vibrant color? In each cup of tomato juice, you get nearly one gram of fiber and an assortment of antioxidants, including 22 milligrams of lycopene. In clinical studies and experiments, the consumption of both fiber-filled and lycopene-rich foods has been associated with a drop in total cholesterol, low-density lipoprotein (LDL) cholesterol, or both.

For example, according to the National Lipid Association, eating between 5 and 10 grams of soluble fiber (the kind of fiber that's found in tomatoes) can bring down both total and LDL cholesterol levels. Although tomato juice won't supply you with a lot of soluble fiber, it will nudge you closer to your recommended goal based on how much fiber you need to eat in a day. (As a bonus, you may find yourself feeling more sated since soluble fiber is the type of fiber associated with weight loss.)

For its part, lycopene serves to both reduce cholesterol and ease inflammation. A 2015 review of 21 interventions published in Atherosclerosis showed an inverse effect between the consumption of lycopene and the level of LDL cholesterol. As lycopene was introduced into the body, LDL cholesterol began to decline. Meanwhile, a 2015 study in Nutrition looked at the effects of tomato juice (not just lycopene or tomato products) on young women who were overweight. After drinking 280 milliliters of tomato juice every day for two months, the participants effectively reduced their cholesterol levels without changing any other aspects of their eating. Plus, at least one biomarker for inflammation, adipokine, seemed to decline in response to the introduction of tomato juice.

If you're ready to take daily tomato juice for a spin, just remember one important consideration when you're shopping: Many commercially available tomato juice brands add a hefty dose of sodium to their drinks. In fact, the sodium content can be up to around 600 milligrams per serving in many tomato juice products. That's considerable, given that the suggested daily allowance of sodium for an adult is 2,300 milligrams at the most, according to the American Heart Association.

Consequently, always look for a tomato juice option without added salt. Otherwise, you could run the risk of negating the cholesterol-lowering advantages of tomato juice by taking in too much sodium, which can elevate blood pressure. Like high cholesterol, high blood pressure is a risk factor for future cardiovascular issues. Therefore, steering clear of sodium-filled foods that will cause your cholesterol or your blood pressure to spike can help you further nourish your cardiovascular system.

Of course, if you get tired of drinking straight tomato juice every day, you have choices. Tomato juice is a versatile ingredient that doesn't have to be drunk. There are plenty of tasty and creative uses for tomato juice beyond treating it as a beverage, such as using it as an ingredient in a savory soup or sweet dressing.