Which Has More Blood Pressure-Lowering Benefits?

Both pomegranate juice and tomato juice are often praised for their potential to lower blood pressure, which may help reduce the risk of serious illnesses like heart disease and stroke. But which one works best? Although no studies directly compare the two, the evidence in favor of pomegranate juice seems a little stronger. However, the potential benefits could be short-lived.

When it comes to reducing blood pressure, more research highlights the potential of pomegranate juice. Studies suggest that drinking 5 to 10 ounces per day can lower systolic blood pressure (the highest number) by about five to seven points, although this effect has only been seen for about two months.

A few factors could explain why juice might help lower blood pressure, even temporarily. The first is that pomegranates contain natural nitrates, which convert into nitric oxide in the body and help relax and dilate blood vessels, potentially lowering blood pressure, says Rachel Gargano, RD, CSSD, CBS, chief dietitian at Live It Up. Pomegranate juice also provides antioxidants that inhibit angiotensin-converting enzymes, a key factor in controlling blood pressure. And pomegranate juice is a good source of potassium (533 mg per cup), which may help reduce blood pressure, although excessive consumption can be harmful to people with kidney problems.

Tomato juice, meanwhile, has much less robust research, said preventative cardiologist Kaustubh Dabhadkar, MD, MPH, FACC. Health. But some evidence suggests that lycopene-containing tomato extract may offer beneficial effects on blood pressure, especially at higher doses. “Lycopene, an important antioxidant, works by helping protect the cells that line our blood vessels,” Gargano explained.

Additionally, tomato juice is also high in blood pressure-lowering potassium, providing slightly less than pomegranate juice, at 527 milligrams (mg) per cup.

Both pomegranate juice and tomato juice offer benefits beyond possibly lowering blood pressure. Research suggests that pomegranate juice may help reduce “bad” LDL cholesterol while increasing “good” HDL cholesterol. It’s possible that tomato juice, thanks to its lycopene content, helps reduce platelet clumping, an effect that may slightly reduce the risk of heart attacks and strokes, Dabhadkar said.

Although both juices are nutritious, tomato juice has the edge. A 100 mg serving of tomato juice contains more of the following nutrients than pomegranate juice: