What Happens to Blood Pressure When You Eat Tomato Soup Regularly

Tomato soup can be good for blood pressure because it is rich in potassium, lycopene, and vitamin C, all of which help regulate blood pressure. However, it is best to choose a low-sodium or no-salt-added version, as canned tomato soup is typically high in sodium, which can raise blood pressure and contribute to high blood pressure (hypertension).

How Tomato Soup Affects Blood Pressure

Tomato soup is a nutritious food, low in calories and high in vitamins, minerals, and antioxidants. These nutrients can help lower blood pressure in different ways:

• Potassium: Tomatoes are rich in potassium, which promotes the excretion of sodium in urine, lowering blood pressure. It also helps relax and widen blood vessels (vasodilation) by countering the effects of calcium, which causes blood vessels to narrow (vasoconstriction). Potassium also helps prevent arterial stiffness by reducing calcium buildup (calcification).
• Lycopene: This powerful antioxidant protects blood vessels from damage caused by unstable molecules, known as free radicals. This helps keep blood vessels flexible and better able to produce nitric oxide (NO), a gas that stimulates vasodilation. Lycopene also helps block the angiotensin-converting enzyme (ACE), which triggers vasoconstriction.
• Vitamin C: Tomatoes are a rich source of vitamin C, which also functions as an antioxidant. In addition to protecting blood vessels from oxidative stress, vitamin C prevents nitric oxide from being inactivated by free radicals. Vitamin C can also help the kidneys excrete more sodium.

How Much Can Tomato Soup Lower Blood Pressure?

While there are few studies investigating the effects of tomato soup on blood pressure, several have shown how the regular consumption of tomatoes can influence both systolic (upper) and diastolic (lower) blood pressure:

• A 2023 study involving 7,056 adults reported that those who ate over 110 grams of tomato per day—roughly one small tomato—had a 36% lower risk of hypertension than those who ate less than 44 grams. Even the moderate consumption of tomato (44 to 82 grams) was associated with a slight decrease in blood pressure.
• An older study on daily gazpacho consumption (a cold Spanish soup made with raw tomatoes) reported an average reduction in systolic pressure of 1.9 mmHg and diastolic pressure of 2.6 mmHg.

How Sodium in Tomato Soup Can Erase the Benefit

Salt is the main dietary source of sodium. When consumed in excess, sodium causes your body to retain water, which increases the volume of blood in your bloodstream. This extra volume increases pressure on blood vessel walls, raising blood pressure.

Over time, increased pressure can start to damage blood vessel walls, leading to the stiffening and narrowing of blood vessels (atherosclerosis). This, in turn, increases the risk of heart attack and stroke.

Canned tomato soups are typically high in sodium, which acts as a flavor enhancer and as a preservative to extend shelf life. The amount can vary significantly, with some soups containing more sodium than others.

Here is how much sodium in milligrams (mg) to expect in different soup types:

• Canned condensed tomato soup made with water: 461 mg per cup
• Canned creamed tomato soup: 523 mg per cup
• Canned tomato soup bisque: 900 mg per cup
• Packaged dry tomato soup made with water: 943 mg per cup

How to Choose the Right Tomato Soup

According to the American Heart Association (AHA), most adults should consume no more than 2,300 mg of sodium per day, with an optimal goal of no more than 1,500 mg per day from all sources.

To better achieve these goals, opt for “low-sodium,” “reduced-sodium,” or “no-salt-added” soup versions available on most grocery store shelves. When choosing such brands, be sure to read the Nutrition Facts label to ascertain how much sodium you are consuming per serving; it may be more than you think.

Options can range from as low as 60 mg per cup (with Health Valley Organic Tomato Soup) to as high as 480 mg per cup (with Progresso Reduced Sodium Creamy Tomato With Basil Soup).

To better control sodium intake, consider making your own tomato soup. But be aware that “homemade” doesn’t necessarily mean low-sodium, depending on the recipe you use.

For instance, the “Best Tomato Soup” recipe offered by the Food Network clocks in at 828 mg of sodium per cup. On the other hand, the tomato basil soup recipe issued by the AHA contains only 212 mg per cup—affording you the heart-healthy benefits of tomatoes at only 9% of the maximum daily sodium limit.