Daily consumption of mangoes may potentially reduce blood pressure levels and cholesterol.
Postmenopause brings about a higher risk for various health issues, including heart disease. But, a recent study might have uncovered a tasty solution to support postmenopausal heart health: eating two servings of mangoes a day!
Mangoes may lower blood pressure and "bad" cholesterol levels, offering a promising approach for improving cardiovascular health. This revelation comes from a study, led by Robert M. Hackman, a research nutritionist, and backed by a research grant from the National Mango Board.
The researchers found that when compared to eating plain white bread, mangoes cause less of a blood sugar increase, which decreases even faster a few hours after consumption. Sounds delicious and heart-friendly, doesn't it?
The study included 24 cisgender women aged 50 to 70 who were overweight or obese. Over a two-week period, participants consumed around 1.5 cups of mangoes daily and had regular visits to a lab to record blood pressure, cholesterol levels, and other body metrics.
The lady behind the research, Roberta Holt, an associate researcher in the Department of Nutrition at the University of California, Davis, pointed out the nutrient-dense qualities of mangoes, which are rich in fiber, antioxidants, and bioactives that support heart health. Former studies have already shown positive effects on blood pressure and lipid management with mango consumption.
Postmenopausal women face unique cardiovascular challenges, and Holt wanted to investigate if adding mangoes to daily diets could make a noticeable difference. As someone who's researched diet and vascular health in aging populations, she believed exploring mango's potential in this group was a logical step forward.
So, what did the study findings show? Well, at the end of two weeks, study participants experienced a drop of about 6 points in their systolic blood pressure and a reduction of 2.3 mmHg in their diastolic blood pressure, which means less work for the heart. Researchers also discovered a nearly 13-point decrease in participants' total cholesterol and LDL ("bad") cholesterol levels.
These are substantial reductions, as both systolic and diastolic blood pressure and cholesterol levels are vital indicators of heart disease risk. Lowering these levels, even modestly, can result in a positive impact on cardiovascular health in the long run.
"Mangoes, with their fiber and bioactive compounds, may help blunt the blood sugar response, making them a viable choice for blood sugar management," added Hackman.
The study suggests a simple, food-based strategy to help support better cholesterol management, especially in postmenopausal women. However, more long-term research is needed to confirm these findings and determine if the benefits are specific to mangoes or can also be achieved with other fruits.
If you're curious about including more mangoes in your diet, here are some ideas to get you started:
- Add to salads, smoothies, or even bowls of pasta or rice
- Puree into dressings, marinades, or fro-yo
- Mix with fruits in salsas, chutneys, or relishes
- Top yogurt, cottage cheese, or ricotta toast
- Make a simple, refreshing snack by peeling and enjoying mangoes on their own or with some mixed nuts and seeds.
Enjoy the 'king of fruits' and reap the heart-friendly benefits!
- Postmenopause could increase the risk of heart disease, but eating two servings of mangoes daily, as suggested by a recent study, might provide a heart-healthy solution.
- Robert M. Hackman, a research nutritionist, led the study on mangoes' impact on heart health, which was funded by the National Mango Board.
- The study found that mangoes cause less of a blood sugar increase than consuming plain white bread, which decreases faster a few hours after consumption.
- The study involved 24 cisgender women aged 50 to 70, who were overweight or obese, and spanned over a two-week period with regular lab visits to record participants' body metrics.
- Researchers discovered that study participants experienced a decrease in systolic and diastolic blood pressure and a reduction of total and LDL ("bad") cholesterol levels after consuming mangoes daily.
- The nutrient-dense qualities of mangoes, rich in fiber, antioxidants, and bioactives, are believed to support heart health, as confirmed by Roberta Holt, an associate researcher in the Department of Nutrition at the University of California, Davis.
- Mango consumption may have positive effects on blood pressure and lipid management, as revealed by previous studies.
- With the aim of exploring a simple, food-based strategy to help support better cardiovascular health in postmenopausal women, Holt wanted to investigate the impact of mangoes on daily diets.
- The study suggests incorporating mangoes into diets as a heart-healthy choice, but more long-term research is needed to confirm the findings and determine if the benefits are specific to mangoes or can be achieved with other fruits.
