Daily consumption of mangoes potentially reduces blood pressure levels and cholesterol, promoting heart health.

Daily consumption of mangoes potentially reduces blood pressure levels and cholesterol, promoting heart health.

Mangoes, the king of fruits, appear to be a promising option for postmenopausal women seeking to bolster their heart health. A recent study published in the Journal of the American Nutrition Association sheds light on this tasty tropical fruit's potential benefits.

Fueled by a research grant from the National Mango Board, the study discovered that eating two servings (approximately 330 grams or 1.5 cups) of mangoes daily over a two-week period led to substantial improvements for postmenopausal heart health. Participants experienced a drop of about 6 points in their systolic blood pressure and a 2.3 mmHg reduction in their mean arterial pressure, offering a tangible decrease in the workload on the heart.

The researchers also reported a significant decrease in total cholesterol and "bad" LDL cholesterol levels by almost 13 mg/dL for each category. While "good" HDL cholesterol levels remained stable during the study period.

But the benefits don't stop there. Mangoes were found to moderate glucose and insulin responses following meals, enhancing overall metabolic health. Additionally, there were hints of reduced arterial stiffness after mango intake, though changes in microvascular function were not statistically significant.

The team behind the study recruited 24 cisgender women between the ages of 50-70 who were overweight or obese. Participants visited the lab a few times during the study to have their blood pressure, cholesterol, and other body metrics collected.

"We chose mango because it's a nutrient-dense fruit with fiber, antioxidants, and bioactives that support heart health," said Roberta Holt, PhD, co-author of the study and associate researcher in the Department of Nutrition at the University of California, Davis. "Previous studies have shown a positive effect on blood pressure and lipid management with mango consumption."

So, what makes mangoes such a stellar choice for postmenopausal women? And how can you incorporate more of this sweet, juicy fruit into your diet? Let's dive a little deeper.

In a separate study, the research team recorded that consuming mangoes caused a smaller rise in blood sugar and a quicker return to normal levels when compared to white bread. Additionally, participants' insulin levels peaked and declined faster after indulging in mangoes compared to eating white bread. This interplay between blood sugar, insulin, and the fiber and bioactive compounds found in mangoes may help manage insulin resistance and other metabolic issues.

Cardiologist Adedapo Iluyomade, MD, of Miami Cardiac & Vascular Institute, chimed in, emphasizing the positive implications of such findings: "I was pleasantly surprised that a simple whole-food swap, like using mangoes instead of white bread, nudged both systolic blood pressure and LDL cholesterol downward in just two weeks—results we usually struggle to achieve without medication."

While fabulous strides have been made in the world of mangoes and postmenopausal heart health, there's still room for more research, particularly longer randomized studies comparing mangoes to other fruits and focusing on real-world relevance.

So, until science unveils more options, we recommend incorporating mangoes into your diet through various creative means. Here are Monique Richard, MS, RDN, LDN's top tips for enjoying mangoes:

• Add to salads - fruit, greens, or even pasta salads
• Blend into smoothies
• Puree into salad dressings and marinades, or freeze into Popsicle-like frozen treats or gelato
• Add to, or substitute for, fruit in a variety of salsa, chutney, and relish recipes
• Top yogurt, cottage cheese, or ricotta toast
• Mix with mint or basil to top baked or grilled fish, like tilapia, salmon, or flounder
• Peel and enjoy with a handful of nuts and seeds for a healthy snack
• Small, peeled portions can be dropped into a juicer to add a refreshing sweetness to your favorite vegetable juices
• Savor it by itself as a nutritious addition to a balanced breakfast, lunch, or dinner.

So there you have it! Try adding this delectable sweet treat to your diet and reap the benefits for your heart health.

1. Postmenopausal women looking to improve their heart health might consider mangoes, a fruit that offers potential benefits for cardiovascular health.
2. The Journal of the American Nutrition Association published a study that showed consuming two servings of mangoes daily over two weeks led to a drop in systolic blood pressure and mean arterial pressure.
3. The study also reported significant decreases in total cholesterol and LDL cholesterol levels, while HDL cholesterol levels remained stable.
4. In addition to heart health benefits, mangoes were found to moderate glucose and insulin responses, enhancing overall metabolic health.
5. The study recruited 24 cisgender women aged 50-70 who were overweight or obese, and their body metrics were collected throughout the study.
6. Researcher Roberta Holt, PhD, stated that mangoes are nutrient-dense and contain fiber, antioxidants, and bioactives that support heart health.
7. A separate study showed that consuming mangoes caused a smaller rise in blood sugar and a quicker return to normal levels compared to white bread.
8. Cardiologist Adedapo Iluyomade, MD, emphasized the positive implications of such findings, stating that they could help manage insulin resistance and other metabolic issues.
9. While longer and more extensive research is required, the study suggests that incorporating mangoes into a healthy lifestyle and diet can lead to significant improvements in postmenopausal heart health.
10. Nutritionist Monique Richard, MS, RDN, LDN provides tips for enjoying mangoes, such as adding them to salads, smoothies, salsas, and using them to top yogurt and fish.

Read also: