Daily consumption of mangoes potentially reduces blood pressure levels and cholesterol, promoting heart health.
In the realm of post-menopause, a time many women encounter worldwide, challenges to heart health can arise. But fear not, for a juicy, pulpy solution could be just a couple of mangoes away! According to an exhilarating, mango-centric study, these tropical treats may function as delightful allies in preserving postmenopausal heart health.
The researchers behind this jaw-dropping discovery found that if you munch on two of these tasty morsels daily, they might help lower blood pressure, bad cholesterol, and even stabilize your blood sugar levels. Compared to indulging in a slice of plain white bread, mangoes offer advantages in terms of blood sugar control.
Menopause typically occurs between ages 45 and 55, when cisgender females stop having their monthly cycle. When women enter post-menopause, they've gone 12 months without menstruating. This phase can increase the risk for conditions like osteoporosis, obesity, depression, and metabolic syndrome. Researchers like Robert M. Hackman, PhD from the Department of Nutrition at the University of California, Davis, believe that the drop in estrogen levels during menopause can lead to significant changes in heart and metabolic health, such as higher blood pressure and cholesterol.
Hackman, the study's lead author, and his team discovered that mangoes could potentially address these issues. They conducted a 14-day study on overweight or obese cisgender women aged 50 to 70, who consumed about 1.5 cups of mangoes each day. Researchers collected lab measurements for blood pressure, cholesterol, and other body metrics during regular checks.
"We picked mango because it's a nutrient-dense fruit loaded with fiber, antioxidants, and bioactives that promote heart health," said Roberta Holt, PhD, an associate researcher in the Department of Nutrition at the University of California, Davis, and co-author of the study. "Previous studies indicated positive effects on blood pressure and lipid management with mango consumption."
So, why the mango madness? The researchers found that two hours after eating mangoes, the participants experienced a reduction of around 6 points in their systolic blood pressure, and a 2.3 mmHG reduction in their diastolic blood pressure. This drop in blood pressure is significant, as elevated blood pressure can lead to an increased risk of heart disease and stroke.
As for cholesterol, the study participants reduced their total cholesterol and bad cholesterol (LDL) levels by about 13 points after two weeks of daily mango consumption. These reductions in cholesterol are crucial in minimizing the risk of heart disease.
The study also observed that mangoes caused less blood sugar increase compared to white bread. Two hours post-consumption, the participants' blood sugar levels rose less after eating mangoes compared to white bread. As unexpected but welcome news, the participants' insulin levels peaked and declined rapidly after eating mango, while staying elevated two hours after white bread consumption.
Now you're probably thinking, "Can I munch on mangoes all day?" While you may want to indulge in these tropical treasures, the study used a relatively high serving size of about two mangoes a day. More research is needed to determine if smaller quantities (like one cup a day) and longer periods of consumption could yield the same benefits.
Intrigued by the possibility of mangoes assisting in maintaining your heart health and metabolic balance, we spoke with Adedapo Iluyomade, MD, a cardiologist with Miami Cardiac & Vascular Institute. Iluyomade commented, "In just two weeks, a simple whole-food swap nudged both systolic blood pressure and LDL cholesterol downwards - results we often struggle to achieve without medication. However, a larger, more diverse study with a realistic one-cup daily serving and a matched control fruit would offer insights into if and how these positive effects persist."
If you're curious about how to incorporate more mangoes into your diet, Monique Richard, MS, RDN, LDN, suggested these ideas:
- Adding mangoes to salads, smoothies, or ice pops
- Pureeing mangoes into salad dressings, marinades, or frozen treats
- Substituting mangoes for fruit in salsa, chutney, or relish recipes
- Topping yogurt or breakfast dishes with mangoes
- Including mangoes in your favorite vegetable juices
- Mixing mangoes with mint or basil to top fish dishes
So grab a mango, pop it open, and revel in its juicy goodness as you nourish your heart. Embrace the king of fruits, and remember, a healthy diet isn't just good for your heart - it can also reign in your overall health and well-being!
[Note]Plain white bread, particularly refined varieties, can often be low in fiber and high in simple carbohydrates, resulting in quick increases in blood glucose and insulin levels that may not promote heart or metabolic health, especially for post-menopausal women. There is no evidence that white bread presents the heart-protective benefits seen with mango consumption.
- The study suggests that consuming two mangoes daily might help lower blood pressure, a critical factor in reducing the risk of heart disease and stroke.
- Compared to white bread, mangoes offer better blood sugar control, a significant advantage for postmenopausal women.
- Researchers believe that the drop in estrogen levels during menopause can lead to higher blood pressure and cholesterol, increasing the risk for heart diseases.
- By consuming mangoes, participants in the study experienced a reduction of around 6 points in their systolic blood pressure.
- The study found that participants reduced their total cholesterol and LDL cholesterol levels by about 13 points after two weeks of daily mango consumption.
- The researchers found mangoes to be a nutrient-dense fruit loaded with fiber, antioxidants, and bioactives that promote heart health.
- The study on overweight or obese women aged 50 to 70 indicated that mangoes could potentially address issues related to heart health and blood pressure in postmenopausal women.
- Mangoes could be a valuable addition to women's health and nutrition, particularly in maintaining heart health during menopause.
- Medicare beneficiaries can explore health-and-wellness opportunities such as nutrition education and healthy cooking classes to incorporate mangoes into their diets for better heart health.
- Global cuisines offer a myriad of opportunities to enjoy mangoes creatively, from adding them to salads and smoothies to making mango-based soups and curries, thus contributing to a heart-healthy, flavorful lifestyle.
