Consuming a daily serving of mangoes might be associated with reduced blood pressure and cholesterol levels, potentially contributing to heart health.
Postmenopause carries a heightened risk for health issues like heart disease, obesity, depression, osteoporosis, and metabolic syndrome. But fear not, postmenopausal peeps! A recent study dishes up some delicious news for you: mangoes might just be the health hack you need.
Researchers from the University of California, Davis discovered that chomping down on two servings of these juicy fruits every day could work wonders for heart health. This hypertension and cholesterol-lowering duo could help slash the risk of heart disease and stroke.
And it ain't just about the blood pressure and cholesterol, my friends! Mangoes also keep blood sugar levels in check. You heard it right—mangoes cause less of a blood sugar surge than white bread. Talk about a natural sweet treat!
So, why mangoes? Well, they're jam-packed with fiber, antioxidants, and bioactives that support heart health. Previous studies have already shown their positive effects on blood pressure, as well as lipid management[1]. Postmenopausal women, with their unique cardiovascular risks, are the perfect candidates for this straightforward, no-fuss approach to better health.
In this study, 24 cisgender women over 50 consumed about 1.5 cups of mangoes each day and visited a lab a few times to have their blood pressure, cholesterol, and other body metrics measured. The results? Participants experienced a whopping 6-point drop in systolic blood pressure and a 2.3 mmHg reduction in diastolic blood pressure, just two hours after eating mangoes! Additionally, their total cholesterol and bad cholesterol levels decreased by 13 points.
"Systolic blood pressure and mean arterial pressure are key indicators of how hard the heart is working to circulate blood," Robert M. Hackman, PhD, the lead author of the study, broke it down. "Even small reductions in these measures can lower the risk of heart disease and stroke over time. So, seeing a noticeable drop shortly after eating mangoes, as well as sustained improvements with daily intake, suggests that eating mango daily may help support cardiovascular health in a meaningful way."
Struggling with soaring cholesterol levels? Mangoes have your back. Mr. Hackman added, "Total cholesterol and LDL are key markers linked to heart disease risk. Lowering these levels, even modestly, can have a positive long-term impact on cardiovascular health. The fact that we saw these changes after just two weeks of daily mango consumption suggests that it could be a simple, food-based approach to help support better cholesterol management, especially in postmenopausal women."
What about blood sugar? Well, mangoes lead to a smaller rise in blood sugar and a quicker return to normal levels compared to white bread. And that, my friends, is crucial for managing insulin resistance and other metabolic issues that can pop up over time[1].
But just mangoes or are other fruits in on the action too? Long-term, randomized studies with a matched control fruit will help determine whether the benefits persist and if they're mango-specific.
Feeling inspired to add more mangoes to your daily diet? Registered dietitian nutritionist Monique Richard suggests incorporating them into salads, smoothies, salad dressings, and frozen treats. Sprinkle them on top of yogurt, cottage cheese, or ricotta toast, mix them with mint or basil to top fish dishes, or simply enjoy them as a snack for a balanced meal[2].
In conclusion, if you're postmenopausal, there's a heavenly reason to tropicalize your diet: mangoes might just be the ticket to better heart health and blood sugar management. From bolstering heart health by lowering blood pressure and cholesterol levels to taming blood sugar spikes, mangoes are a tasty solution to managing those chronic postmenopausal health concerns[3][4]. And remember, a balanced diet is the key to a healthy life!
- Postmenopausal women, prone to chronic diseases like heart disease, obesity, and metabolic syndrome, could potentially benefit from a daily consumption of mangoes.
- Mangoes, rich in fiber, antioxidants, and bioactives, were found to lower hypertension and cholesterol levels, contributing to cardiovascular health.
- A study revealed that eating two servings of mangoes daily could result in a significant reduction in systolic and diastolic blood pressure, as well as total and bad cholesterol levels.
- Science suggests that maintaining a balanced diet, including mangoes, might help support better health management for women during menopause and beyond.
- Other nutrition and medical-conditions, particularly cancer, mental health, fitness and exercise, and women's health, are also crucial components of overall health and wellness.
- CBD, a popular supplement in health and wellness, offers various potential benefits but further research is required to establish its long-term effects.
- Incorporating mangoes into various dishes and meals, such as salads, smoothies, and desserts, can be a delightful and nutritious addition to one's diet.
- Long-term studies are desirable to determine whether the benefits of consuming mangoes are unique to the fruit or shared by other fruits as well.
- A holistic approach to health involves considering not only the consumption of specific nutrient-dense foods like mangoes but also mental health, exercise, and adopting a balanced lifestyle for chronic disease management.
