Are Tomatoes Good for Cholesterol? The Heart-Healthy Truth

October 31, 2025 •

4 min read

According to a 2019 study, regular intake of unsalted tomato juice was found to improve serum LDL cholesterol levels in adults at risk of cardiovascular disease. This and other findings prompt the question: are tomatoes good for cholesterol and how can they benefit your heart?

Quick Summary

Tomatoes, rich in the potent antioxidant lycopene and heart-healthy soluble fiber, can effectively help lower LDL ('bad') cholesterol. Processing and consuming tomatoes with a healthy fat, like olive oil, enhances the body's absorption of these protective compounds.

Key Points

Lycopene-Rich Source: Tomatoes are a primary dietary source of lycopene, a powerful antioxidant shown to lower LDL ('bad') cholesterol.
Enhanced Absorption with Cooking: The body absorbs more lycopene from cooked and processed tomato products, like paste and juice, than from raw tomatoes.
Fat Increases Bioavailability: Consuming tomatoes with a healthy fat source, such as olive oil, significantly boosts the absorption of fat-soluble lycopene.
Soluble Fiber Action: The soluble fiber (pectin) in tomatoes binds to cholesterol and bile acids in the gut, promoting their excretion and helping to lower blood cholesterol.
Atherosclerosis Protection: By reducing LDL cholesterol and preventing its oxidation, tomatoes help inhibit the formation of arterial plaques, protecting against cardiovascular disease.
Versatile and Accessible: Whether fresh, cooked, canned, or as juice, incorporating tomatoes is an easy and cost-effective way to support heart health.

The Nutritional Power Behind Tomatoes and Cholesterol

For many years, the health benefits of tomatoes have been explored, particularly concerning their impact on cardiovascular health. The positive effects primarily stem from two key components: the powerful antioxidant lycopene and a significant amount of dietary fiber. These two elements work in tandem to improve your lipid profile, especially by targeting low-density lipoprotein (LDL) cholesterol, often referred to as 'bad' cholesterol. By including tomatoes in your diet, you are leveraging their natural compounds to support healthier cholesterol levels and reduce overall heart disease risk.

What Is Cholesterol and Why Does It Matter?

Cholesterol is a waxy, fat-like substance found in your blood that is necessary for building healthy cells. However, high levels of LDL cholesterol can lead to a build-up of plaque in your arteries, a condition known as atherosclerosis, which increases the risk of heart attacks and strokes. High-density lipoprotein (HDL) cholesterol, or 'good' cholesterol, helps remove cholesterol from your arteries, transporting it back to the liver where it is removed from the body. A healthy diet aims to lower LDL while maintaining or raising HDL levels.

Lycopene: The Key Compound for Heart Health

Lycopene is a carotenoid that gives red and pink fruits, including tomatoes, their vibrant color. It has been extensively studied for its health-promoting properties, particularly its effects on the cardiovascular system.

Potent Antioxidant Activity: Lycopene's chemical structure makes it a highly effective antioxidant, more potent than other common carotenoids like beta-carotene. It neutralizes harmful free radicals that cause oxidative damage. Oxidized LDL particles are particularly harmful and contribute to inflammation and the formation of atherosclerotic plaque. By preventing LDL oxidation, lycopene helps protect your arteries.
Inhibits Cholesterol Synthesis: Some research suggests that lycopene can directly influence cholesterol metabolism. Studies have shown that lycopene can suppress cholesterol synthesis in the body and increase the activity of LDL receptors in macrophages, which helps clear LDL from the bloodstream. A meta-analysis of human trials found that lycopene doses of at least 25 mg daily were effective in reducing LDL cholesterol.

The Soluble Fiber and Cholesterol Connection

In addition to lycopene, tomatoes contain dietary fiber, with a small but significant portion being soluble fiber. Soluble fiber, particularly pectin, plays a crucial role in lowering cholesterol through a different mechanism.

Binds to Bile and Cholesterol: As soluble fiber passes through the digestive tract, it forms a gel-like substance. This gel binds to bile acids, which are made from cholesterol, as well as some dietary cholesterol itself.
Promotes Excretion: By binding these substances, the fiber prevents their reabsorption into the body and promotes their excretion. This forces the liver to pull more cholesterol from the blood to produce new bile acids, thereby lowering overall blood cholesterol levels.

Maximizing the Cholesterol-Lowering Benefits of Tomatoes

Interestingly, the way you prepare and consume tomatoes can greatly impact how effectively your body absorbs beneficial compounds like lycopene. The following table compares the bioavailability of lycopene from different tomato forms and provides tips for maximizing health benefits.


Feature	Raw Tomatoes	Cooked/Processed Tomatoes
Lycopene Bioavailability	Lower. The lycopene is tightly bound within the fibrous cell wall matrix, making it less accessible for absorption.	Higher. The heat processing breaks down the cell walls, releasing lycopene and making it more bioavailable.
Best Forms for Lycopene	Freshly sliced, in salads, or on sandwiches. Still beneficial but less potent for lycopene absorption.	Tomato paste, sauce, and juice (unsalted). Canned tomatoes also offer high lycopene content.
Preparation Tip	Combine with a healthy fat like olive oil or avocado to increase absorption. For example, a Caprese salad with olive oil is a great option.	Add olive oil or other healthy fat to sauces and soups. The fat facilitates the absorption of the fat-soluble lycopene.
Other Nutrients	Higher levels of heat-sensitive nutrients like vitamin C, which is a powerful antioxidant in its own right.	Some heat-sensitive nutrients may be reduced during processing.

How to Incorporate Tomatoes into Your Diet

For a heart-healthy diet, integrating tomatoes in various forms is a delicious and effective strategy. Here are some simple ways to boost your intake:

Cooked Sauces: Use tomato paste or purée as a base for homemade pasta sauces, stews, and chilis. Cooking tomatoes not only enhances flavor but also maximizes lycopene absorption.
Unsalted Tomato Juice: Starting your day with a glass of unsalted tomato juice is a simple way to increase your daily lycopene intake. A 2019 study confirmed its positive effects on LDL cholesterol.
Healthy Salads: Add fresh, raw cherry or heirloom tomatoes to salads. For better absorption, include a vinaigrette dressing made with olive oil.
Snacks: Enjoy fresh tomatoes as a snack. Cherry and grape tomatoes are convenient and great for a quick, heart-healthy bite.
Grilled or Roasted: Roasting or grilling tomatoes with a little olive oil concentrates their flavor and improves lycopene bioavailability.

Conclusion: A Heart-Healthy Choice

In conclusion, the answer to the question "Are tomatoes good for cholesterol?" is a resounding yes. The combination of potent antioxidants, particularly lycopene, and heart-healthy soluble fiber makes them a valuable food for managing cholesterol levels. The evidence from numerous studies highlights that regular consumption of tomatoes, especially in processed and cooked forms with a healthy fat source, can significantly reduce LDL cholesterol, prevent plaque formation, and lower the risk of cardiovascular disease. By incorporating these versatile fruits into a balanced diet and active lifestyle, you can take a simple yet powerful step toward better heart health.

Visit Healthline for more on the nutrition facts and health benefits of tomatoes.

Frequently Asked Questions

Yes, processed tomato products like sauce, paste, and juice can be highly effective. The cooking process breaks down cell walls, making the antioxidant lycopene more bioavailable for your body to absorb and use to lower cholesterol.

Yes, studies have shown that consuming unsalted tomato juice can lead to improved serum LDL cholesterol levels. Unsalted juice is recommended to avoid excessive sodium intake, which can raise blood pressure.

A meta-analysis found that lycopene dosages of 25 mg or more per day were effective in reducing LDL cholesterol. This is achievable through regular intake of processed tomato products, which are concentrated sources of lycopene.

For maximizing lycopene's benefits for cholesterol, cooked or processed tomatoes are more effective due to higher lycopene bioavailability. However, fresh tomatoes are also valuable and provide more heat-sensitive nutrients like vitamin C.

The soluble fiber in tomatoes forms a gel in the digestive tract that binds to cholesterol and bile acids, carrying them out of the body. This process prevents reabsorption and prompts the liver to use more cholesterol from the bloodstream, thereby lowering levels.

Yes, adding healthy fats like olive oil to tomato dishes is beneficial. Lycopene is a fat-soluble nutrient, so consuming it with fat significantly increases the amount your body can absorb.

Different varieties of tomatoes and different stages of ripeness can have varying levels of nutrients, including lycopene. Generally, the redder the tomato, the higher its lycopene content. However, all tomatoes contribute to a healthy diet.