Mangoes potentially contribute to lower blood pressure and cholesterol levels, promoting heart health.
In the realm of postmenopause, a phase that affects countless women globally, heart health becomes a significant concern. A recent exploration has pointed towards an unexpected ally: mangoes.
In a research published by the Journal of the American Nutrition Association and supported by the National Mango Board, scientists from the University of California, Davis, discovered that incorporating two servings of these tropical fruits daily could potentially bolster postmenopausal heart health.
The study, led by research nutritionist Robert M. Hackman, Ph.D., focused on 24 cisgender women aged between 50 to 70, within the overweight or obese range. Over a period of two weeks, the participants consumed approximately 1.5 cups of mangoes each day and underwent lab visits for measurements of their blood pressure, cholesterol, and other health metrics.
Associate researcher Roberta Holt, Ph.D., from the same department, explained their reason for selecting mangoes, citing the fruit's nutrient-dense profile with fiber, antioxidants, and bioactives, all of which support heart health. Previous research had already demonstrated a positive impact on blood pressure and lipid management with mango consumption, leading Holt to explore its potential benefits for postmenopausal women.
The results were promising. Participants observed a notable drop of about 6 points in their systolic blood pressure, along with a 2.3 mmHg reduction in their diastolic pressure. More importantly, both total cholesterol and LDL (or "bad") cholesterol levels saw a reduction of approximately 13 points after two weeks of daily mango consumption.
To delve deeper into the impact of mangoes on blood sugar levels, the researchers conducted a follow-up study with six participants. Each participant consumed roughly 1.5 cups of mangoes during one lab visit, and 3 ounces of plain white bread during another. Scientists observed that the increase in blood sugar levels was considerably lower after mango consumption compared to white bread. Furthermore, the insulin levels peaked and declined quickly after eating mango, whereas they remained high two hours after eating white bread.
Cardiologist Adedapo Iluyomade, M.D., from Miami Cardiac & Vascular Institute, found the study's results interesting, even though the serving size and sample size are not yet practice-changing. Iluyomade emphasized the need for a larger, diverse cohort, as well as longer, randomized studies to establish the lasting benefits and mango-specific effects.
To incorporate more mangoes in your daily diet, registered dietitian nutritionist Monique Richard suggested adding them to salads, smoothies, salad dressings, marinades, salsas, chutneys, relishes, yogurt, cottage cheese, ricotta, and even consuming them plain as a nutritious and balancing snack.
With these findings, researchers are hopeful that this simple food-based approach could provide a viable means to support heart health and better cholesterol management in postmenopausal women. As more research unveils the intricacies of mangoes' heart health benefits, we could be in for an exciting addition to our diets.
- The study, carried out by scientists at the University of California, Davis, discovered that incorporating two servings of mangoes daily could potentially enhance postmenopausal heart health.
- The nutrient-dense profile of mangoes, which includes fiber, antioxidants, and bioactives, was cited as a reason for their selection by the research team.
- Over two weeks, participants in the study consumed approximately 1.5 cups of mangoes each day and underwent lab visits for measurements of their blood pressure, cholesterol, and other health metrics.
- The results showed a significant drop in systolic and diastolic blood pressure, as well as a reduction in both total and LDL cholesterol levels after two weeks of daily mango consumption.
- To explore the impact of mangoes on blood sugar levels, researchers conducted a follow-up study and observed that the increase in blood sugar levels was lower after mango consumption compared to white bread.
- Cardiologist Adedapo Iluyomade, M.D., found the study's results interesting but emphasized the need for larger, more diverse studies to establish the lasting benefits and mango-specific effects.
- Registered dietitian nutritionist Monique Richard suggested incorporating mangoes into various meals and snacks, such as salads, smoothies, yogurt, cottage cheese, and ricotta, for a nutritious and balanced diet.
- With promising findings and more research on the way, we could be seeing mangoes as a valuable addition to our diets for heart health and better cholesterol management, especially in postmenopausal women.
