A new study published in the Journal of the American Nutrition Association highlights the heart health benefits of daily mango consumption, especially for postmenopausal women.
Researchers from the University of California, Davis, found that eating about two servings of mangoes daily (approximately 330 grams or 1.5 cups) for two weeks significantly lowered blood pressure and cholesterol levels in this group.
Postmenopausal women often face increased risks of cardiovascular disease due to metabolic changes after menopause, which can also lead to conditions like osteoporosis, obesity, and depression.
This study focused on relatively healthy postmenopausal women with overweight or obese BMI and observed that mango intake reduced systolic blood pressure by about 6.3 mmHg and mean arterial pressure by 2.3 mmHg.
Total cholesterol dropped by nearly 13 mg/dL, and LDL (“bad”) cholesterol decreased by about 12.6 mg/dL after the two-week period.
In addition to improving blood pressure and cholesterol, mango consumption moderated glucose and insulin responses compared to a calorically equivalent amount of white bread, suggesting mangoes may help regulate blood sugar metabolism.
Mangoes contain antioxidants and bioactive compounds like mangiferin and quercetin, which reduce oxidative stress and inflammation—two factors linked to heart disease.
Registered dietitian Lauri Wright, Ph.D., emphasized that while mangoes are not a “miracle cure,” their inclusion as part of a varied, whole-food diet rich in colorful fruits and vegetables can support vascular health and offer heart-protective benefits.
The study authors recommend further research over longer periods and with typical mango consumption amounts to better understand the long-term cardiovascular benefits.
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