Daily consumption of mangoes may potentially reduce blood pressure levels and cholesterol, contributing to heart health.
Postmenopause can bring on some unwanted health issues, including heart disease. But a new study pins hope on everyone's favorite tropical fruit: mangoes!
Researchers discovered that chowing down on two servings of mangoes daily could help support heart health for postmenopausal women. This dose of sweetness can lower blood pressure, trim the "bad" cholesterol levels, and cause less blood sugar spikes. As a bonus, these effects were more pronounced compared to chowing down on plain white bread.
This groundbreaking study, published in the Journal of the American Nutrition Association and supported by the National Mango Board, found that mangoes are a great food-based approach to boosting heart health for postmenopausal women. Roberta Holt, PhD, associate researcher in the Department of Nutrition at the University of California, Davis, and co-author of the study, explained why mangoes are the perfect superfood for this crowd, "Previous studies have shown a positive effect on blood pressure and lipid management with mango consumption."
For the study, the team recruited 24 postmenopausal women between the ages of 50 to 70 who were overweight or obese. Each participant consumed about 1.5 cups of mangoes daily and visited a lab a few times for measurements, focusing on blood pressure, cholesterol, and other body metrics.
Just two hours after scarfing down mangoes, study participants experienced a 6-point drop in their systolic blood pressure. That's significant, as reduced blood pressure and arterial pressure can lessen the risk of heart disease and stroke. Study participants also experienced a 2.3 mmHg reduction in their diastolic blood pressure.
Scientists also noted that mango consumption can whittle down both total cholesterol and LDL (or "bad") cholesterol levels by about 13 points. Bobby Holt, PhD, lead author of the study, explains why mangoes get a gold star for heart health, "Lowering these levels, even modestly, can have a positive long-term impact on cardiovascular health."
When it comes to controlling blood sugar levels, white bread might not be your postmenopausal pal. To compare the effects of mangoes and white bread on blood sugar, the researchers conducted a follow-up study with six participants. The participants ate about 1.5 cups of mangoes during one lab visit and about 3 oz of plain white bread during another. Spoiler alert: mangoes won this round, causing significantly less blood sugar spikes compared to their white bread competitor. This divided-attention test highlights how all carbohydrates don't affect the body the same way. While both mangoes and white bread contain carbs, mangoes (leads) to a smaller rise in blood sugar and a quicker return to normal levels.
Intrigued by the findings, Dr. Adedapo Iluyomade, a cardiologist with Miami Cardiac & Vascular Institute, gave the study a thumbs-up. Iluyomade commented, "A simple whole-food swap nudged both systolic blood pressure and LDL cholesterol downward in just two weeks - results we usually struggle to achieve without medication."
But before you trade your fruits for white bread, dietitian Monique Richard suggests adding mangoes to your diet in creative ways. Here's her list of top tips:
- Add to salads - fruit, greens, or even pasta salads
- Add to 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 your juicer to add refreshing sweetness to your favorite vegetable juices
- Enjoy it by itself as a healthy addition to a balanced breakfast, lunch, or dinner
So make a splash in your diet with this powerful fruit and say goodbye to your heart disease worries!
- Postmenopause can lead to concerns about heart disease, but a new study offers hope with mangoes as a potential solution.
- Consuming two daily servings of mangoes could support heart health for postmenopausal women.
- This daily dose of mangoes can lower blood pressure, reduce "bad" cholesterol levels, and minimize blood sugar spikes.
- The effects of mangoes on heart health were more prominent compared to plain white bread.
- The study, published in the Journal of the American Nutrition Association, found that mangoes are a valuable food-based approach for boosting heart health.
- Roberta Holt, PhD, from the University of California, Davis, explained why mangoes are ideal for this demographic due to their positive effects on blood pressure and lipid management.
- For the study, 24 postmenopausal women aged 50 to 70 participated, consuming about 1.5 cups of mangoes daily.
- Just two hours after eating mangoes, participants experienced a 6-point drop in their systolic blood pressure.
- A reduced blood pressure and arterial pressure can help decrease the risk of heart disease and stroke.
- Scientists also observed a 2.3 mmHg reduction in diastolic blood pressure from mango consumption.
- Mango consumption can lower both total cholesterol and LDL cholesterol levels by about 13 points.
- Lowering cholesterol levels, even modestly, can have a favorable long-term impact on cardiovascular health.
- Mangoes caused significantly less blood sugar spikes compared to white bread in a follow-up study.
- Cardiologist Dr. Adedapo Iluyomade supported the study's findings, praising the modest diet change that yielded significant results in just two weeks.
- Dietitian Monique Richard provides ideas for creatively incorporating mangoes into your diet.
- Suggestions include adding mangoes to salads, smoothies, frozen treats, salsas, chutneys, relishes, yogurt, cottage cheese, ricotta toast, and juices.
- Embrace a heart-healthy lifestyle by incorporating mangoes into your daily routine and bidding farewell to heart disease worries.
