Lifestyle
Discover the Heart-Boosting Benefits of This Tropical Fruit for Post-Menopausal Women
Could the tropical mango be a key to heart health for post-menopausal women? Loaded with vitamins A and C, fiber, and antioxidants, mangos are already celebrated for their benefits to immunity, skin, hair, and digestion. Now, recent research suggests that mangos may also be beneficial for heart health, particularly in post-menopausal women, who face a higher risk of cardiovascular issues.
Researchers at the University of California, Davis (UCD) have identified a link between mango consumption and improvements in critical heart health markers. The study focused on 24 overweight or obese post-menopausal women, aged 50 to 70, examining how eating mangos affected their blood pressure and cholesterol levels.
Participants underwent three lab visits over a two-week period, where their body metrics, blood pressure, and fasting cholesterol levels were recorded. Mango consumption began after the initial baseline visit, with participants consuming two servings daily, equating to about 1.5 cups, divided between morning and evening.
The results were promising. Regular mango consumption led to a “significant” reduction in systolic blood pressure, total cholesterol, and low-density lipoprotein (LDL) cholesterol. Within just two hours of eating mangos, blood pressure dropped by 6.3 points, and there was “a 2.3 mmHG reduction in mean arterial pressure.” Additionally, total and LDL cholesterol levels decreased by 13 points.
“Post-menopausal women face distinct metabolic changes that can impact their risk of developing cardiovascular disease,” explained Roberta Holt, PhD, an associate researcher at UCD. “These findings help to identify targeted dietary strategies, like eating fresh mangos daily, to aid this at-risk population and support cardiovascular wellness and potential reductions in chronic disease risk.”
Further research published in the journal Nutrients supports these findings, showing that mangos can also reduce the risk of type 2 diabetes. In a study involving overweight and obese adults with low-grade chronic inflammation, those who consumed mangos for four weeks experienced “significant reductions in insulin resistance,” lower insulin concentrations, and improved beta-cell function, which is essential for managing glucose levels. Importantly, these participants did not gain weight during the study.
“Managing blood glucose isn’t just about monitoring blood sugar levels—it’s about improving insulin sensitivity,” said lead study author Indika Edirisinghe, PhD, Professor of Food Science and Nutrition. “Our study suggests that adding fresh mangos to the diet can be a simple, enjoyable way for people who are overweight or have obesity to support better insulin function and reduce type 2 diabetes risk.”
Incorporating mangos into daily diets can significantly lower blood pressure and LDL cholesterol levels in post-menopausal women. Moreover, evidence suggests regular mango consumption can prevent weight gain, reduce insulin resistance, and improve insulin sensitivity in overweight or obese individuals.
“Risk factors like high blood pressure and unhealthy cholesterol are key contributors to cardiovascular disease, but a nutrient-rich diet that includes fresh fruit, like mango, has long been shown to help reduce those risks,” Holt concluded. “This study shows that even short-term changes—like eating fresh mangos daily—can make a measurable impact on chronic disease risk in certain populations.”
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