Daily Mango Consumption May Support Heart Health in Postmenopausal Women

New research suggests that eating two servings of mangoes daily can benefit heart health in postmenopausal women by lowering blood pressure and 'bad' cholesterol.

Postmenopause increases the risk for conditions such as heart disease, osteoporosis, and depression. A recent study supported by the National Mango Board found that incorporating two servings of mangoes into daily diet can help manage blood pressure and cholesterol levels, essential factors for cardiovascular health.

Key Findings:

• Consuming mangoes daily reduced systolic blood pressure by about 6 points and mean arterial pressure
• Lowered total cholesterol and LDL ('bad') cholesterol by approximately 13 points
• Caused a smaller increase in blood sugar compared to white bread, with quicker normalization

The study involved women aged 50-70 who consumed about 1.5 cups of mangoes daily over two weeks, showing promising results. Mangoes are rich in fiber, antioxidants, and bioactives, which contribute to their heart-protective properties.

Why Mangoes?
Roberta Holt, PhD, explains that mangoes contain nutrients like potassium, magnesium, vitamins A, B6, C, E, and phytochemicals such as mangiferin and anthocyanins, which have cardio-protective effects. Researchers highlighted that simple dietary swaps involving mangoes can significantly impact cardiovascular health, comparable to some medication effects.

How to Incorporate Mangoes:

• Add to salads, smoothies, or salsa
• Use in dressings and marinades
• Enjoy alone with nuts or seeds
• Mix into juices or serve as a fruit snack

Consuming mangoes is a tasty and easy way to support heart health during postmenopause. Incorporate them into your diet and enjoy their health benefits!

For more details, visit the original study in the Journal of the American Nutrition Association.