A 2014 study published in the journal Food and Chemical Toxicology investigated the effects of dietary tomato juice intake on inflammation, insulin resistance, and high cholesterol, all of which are implicated in metabolic syndrome. Participants who supplemented their diets with tomato juice experienced a significant reduction in inflammation markers such as TNF-α and IL-6, as well as an improvement in endothelial function (which is correlated with a lower risk of atherosclerosis) when compared to the control group. As if that wasn’t astounding enough, a pronounced reduction in LDL, or “bad” cholesterol, and a slight increase in HDL, or “good” cholesterol, occurred in the tomato juice-drinking group.

Another, slightly older study published in the British Journal of Nutrition looked specifically at the effect of tomato product consumption on blood cholesterol levels and LDL oxidation. When LDL becomes oxidized, it can contribute to the formation of plaque on the walls of arteries. Participants consumed either a 3-week no-tomato diet or a 3-week high tomato diet composed of tomato juice and tomato ketchup. At the end of the study, the high tomato diet participants had a 5.9% reduction in total cholesterol and a 12.9% reduction in LDL cholesterol when compared to the no-tomato group. Another surprising finding was that the lycopene found in the tomatoes reduced the presence of oxidized LDL.

Yet another study, published in 2012 in The Journal of Nutrition, found that women who consumed at least 10 servings of tomato-based products a week had significant, but clinically modest, improvements in total cholesterol, their total cholesterol to HDL cholesterol ratio, and their hemoglobin A1C compared to women who ate less than one and a half servings per week.

A few studies have indicated that lycopene may interact with HMG CoA reductase, an enzyme in the liver that helps make cholesterol in the body. It is thought that this property may contribute to the positive effect tomatoes had on lipids in some of these studies.

How to Eat More Tomatoes

Though these studies were small and more research is needed to determine whether lycopene can reduce heart disease risk on its own, they certainly demonstrate a link between tomatoes and cholesterol levels. They also suggest that tomatoes are a great addition to your cholesterol-lowering diet. And since they are rich in vitamins A and C, folic acid (which keeps homocysteine levels in check and reduces heart disease risk), and antioxidants, as well as phytosterols and fiber, you’ll be reaping other health benefits as well—that is, unless you load up on pizza and white pasta, which are high in refined carbohydrates.

There are many ways to increase your intake of tomatoes without risking weight gain or insulin resistance. Go easy on the rich Italian fare and try these ideas instead:

Dice tomatoes and add them to your morning egg scramble. Make a classic Caprese salad with low-fat mozzarella cheese and basil. Add grape tomatoes to your chicken and zucchini stir-fry dinner. Top your white fish fillet with roasted cherry tomatoes. Make a marinara sauce to top whole wheat or brown rice pasta primavera (fresh vegetables).