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Medical News Today
7 hours ago
- Health
- Medical News Today
Heart health: A mango a day may lower blood pressure, cholesterol
New research has found that eating mangoes daily may have health benefits in postmenopause. CWP, LLC/Stocksy Postmenopause may increase the risk for certain health conditions, including heart disease. A new study found that eating two servings of mangoes each day may help support postmenopausal heart health by lowering blood pressure and 'bad' cholesterol levels. The researchers also discovered that mangoes caused less blood sugar increase, which lowered quicker a few hours after consumption, when compared to eating plain white bread. Postmenopause refers to the time period when a person exits menopause and they do not have their menstrual cycle for at least 12 months. 'Postmenopausal women are one of the least studied groups in the [United States], yet it's a significant hormonal shift that will impact nearly half of the population,' Robert M. Hackman, PhD, research nutritionist in the Department of Nutrition at the University of California, Davis, told Medical News Today . 'As estrogen declines, women face significant changes in heart and metabolic health, like higher blood pressure and cholesterol.' Hackman is the lead author of a new study recently published in the Journal of the American Nutrition Association — and supported by a research grant from the National Mango Board — that found eating two servings of mangoes each day may help support postmenopausal heart health by lowering blood pressure and 'bad' cholesterol levels. Additionally, researchers discovered that mangoes caused less blood sugar increase that lowered quicker a few hours after consumption, when compared to eating plain white bread. For this study, researchers recruited 24 cisgender women between the ages of 50 to 70 who were overweight or obese. Over two weeks, study participants consumed about 1.5 cups of mangoes each day and visited a lab a few times to have measurements for their blood pressure, cholesterol, and other body metrics collected. 'We chose mango because it's a nutrient-dense fruit with fiber, antioxidants, and bioactives that support heart health,' Roberta Holt, PhD, associate researcher in the Department of Nutrition at the University of California, Davis, and co-author of this study, told MNT . 'Previous studies have shown a positive effect on blood pressure and lipid management with mango consumption.' 'Postmenopausal women face unique cardiovascular risks, and we wanted to see if adding mango to the daily diet could make a measurable difference,' Holt added. 'As someone who's studied diet and vascular health in aging populations, it felt like a natural next step to explore mango's potential in this group.' At the end of the study, researchers found that two hours after eating mangoes, study participants experienced a drop of about 6 points in their systolic blood pressure, and a 2.3 mmHG reduction in their mean arterial pressure . 'Systolic blood pressure and mean arterial pressure are important indicators of how hard the heart is working to circulate blood,' Hackman explained. '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, is a promising sign that eating mango daily may help support cardiovascular health in a meaningful way.' 2 weeks of daily mangoes '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 it could be a simple, food-based approach to help support better cholesterol management, especially in postmenopausal women.' — Roberta Holt, PhD Researchers also conducted a follow-up study with six participants who were asked to consume about 1.5 cups of mangoes on one lab visit, and about 3 oz of plain white bread on a subsequent visit. Scientists observed that while participants' blood sugar levels rose after eating both foods, it increased significantly less after eating mangoes compared to white bread. Additionally, study participants' insulin levels peaked and declined quickly after eating mango, but remained elevated two hours after eating white bread. 'That finding highlights how not all carbohydrates affect the body the same way. While both mango and white bread contain carbohydrates, mango (leads) to a smaller rise in blood sugar and a quicker return to normal levels,' Holt said. 'That's important because large or prolonged spikes in blood sugar can increase the risk of insulin resistance and other metabolic issues over time. Mangoes, with their fiber and bioactive compounds, may help blunt that response, making them a viable choice for blood sugar management,' he added. MNT had the opportunity to speak with Adedapo Iluyomade, MD, a cardiologist with Miami Cardiac & Vascular Institute, part of Baptist Health South Florida, about this study. 'I was pleasantly surprised that a simple whole-food swap nudged both systolic blood pressure and LDL cholesterol downward in just two weeks — results we usually struggle to achieve without medication,' Iluyomade commented. 'At the same time, the serving size (about two mangoes a day) and the small, generally healthy sample mark this as encouraging but not yet practice-changing.' 'Cardiometabolic risk climbs steeply after menopause, yet women remain under-represented in nutrition trials,' he continued. 'Food-based strategies that are easy to adopt can fill the gap between lifestyle advice and pharmacotherapy, giving patients more autonomy and allowing clinicians to personalize care rather than rely on data largely derived from men.' Just mangoes or other fruits, too? 'A longer, randomized study using a realistic one-cup daily serving — and a matched control fruit — would clarify whether the benefits persist and are mango-specific. Adding ambulatory blood-pressure monitoring, insulin sensitivity testing, and gut microbiome profiling in a larger, more diverse cohort would help pin down mechanisms and real-world relevance.' — Adedapo Iluyomade, MD MNT asked Monique Richard, MS, RDN, LDN, a registered dietitian nutritionist and owner of Nutrition-In-Sight, for her top tips on how readers can incorporate more mangoes into their diet. The 'king' of fruits 'Mangoes, known as the 'king of fruits' in India, are rich sources of nutrients that support immune and heart health such potassium, magnesium, and vitamins A, B6, folate, C, and E, as well as phytochemicals such as mangiferin, anthocyanins, gallic acid, and kaempferol to name a few. Some studies have suggested that these phytochemicals are cardio-protective against inflammation, oxidative stress, and support blood vessel health, as well as digestive health from the fiber and natural enzymes.' — Monique Richard, MS, RDN, LDN For readers interested in trying to incorporate mangoes more often into their diet, Richard suggested a few easy ways: Adding to salads — fruit, greens, or even pasta salads Add to smoothies Puree into salad dressings and marinades, or freeze into Popsicle-like frozen treats or gelato Add to, or substitute for, fruit in a variety of salsa, chutney, and relish recipes Top yogurt, cottage cheese, or ricotta toast Mix with mint or basil to top baked or grilled tilapia, salmon, or flounder Peel and enjoy with a handful of nuts and seeds for a healthy snack Small, peeled portions can be dropped into your juicer to add refreshing sweetness to your favorite vegetable juices Enjoy it by itself as a healthy addition to a balanced breakfast, lunch, or dinner 'Add mangoes to the list of versatile fruits and vegetables that are nutritious, delicious and advantageous to your heart health, and enjoy!,' Richard added.
Yahoo
3 days ago
- Health
- Yahoo
Eating this popular fruit daily may support postmenopausal heart and metabolic health
Eating fresh mango every day may help to boost women's postmenopausal heart and metabolic health, researchers said Tuesday. They found that eating about 1.5 cups of the sweet fruit a day for two weeks significantly reduced blood pressure and cholesterol among postmenopausal women living with obesity. Both blood pressure and cholesterol are key indicators of heart health. '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,' Dr. Roberta Holt, an associate researcher at UC Davis, said in a statement. '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.' Holt was a co-author of the research which was published Tuesday in the Journal of the American Nutrition Association. The study was supported through an unrestricted grant from the National Mango Board, although the board had no influence over the study. To reach these conclusions, they examined the health of 24 women between the ages of 50 to 70 years old who were overweight or obese. Before the study period, the authors instructed them to refrain from eating mangos. Over two weeks, the researchers collected baseline measurements, measurements when consumption began during a second visit to their lab, and then more measurements at the third visit. The women ate mangos in the mornings and the evenings. Two hours after consumption, their resting blood pressure dropped and there was a reduction in average arterial pressure. After consuming mangos every day for two weeks, their total cholesterol was slashed by nearly 13 points and their bad cholesterol dropped by the same amount. A smaller follow-up with just six participants from the initial study examined insulin and sugar levels after eating the same amount of mango with 83 grams of white bread. The researchers found the women's blood sugar levels rose significantly less after eating mango than after eating white bread. Insulin levels also responded more favorably to mango. Although mangos are high in natural sugar compared to other fruits, they also provide crucial vitamins and other nutrients. Additional research is needed to determine the effects of mango consumption of heart and metabolic health, but the benefits could aid the 1.3 million U.S. women undergoing menopause: a period when the risk of heart disease rises significantly. Women spend up to 40 percent of their lives in this life stage, and nearly half of American women are affected by cardiovascular disease. 'Post-menopausal women face distinct metabolic changes that can impact their risk of developing cardiovascular disease,' said Holt. '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.'
Yahoo
5 days ago
- Health
- Yahoo
Eating this popular fruit daily may support postmenopausal heart and metabolic health
Eating fresh mango every day may help to boost women's postmenopausal heart and metabolic health, researchers said Tuesday. They found that eating about 1.5 cups of the sweet fruit a day for two weeks significantly reduced blood pressure and cholesterol among postmenopausal women living with obesity. Both blood pressure and cholesterol are key indicators of heart health. '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,' Dr. Roberta Holt, an associate researcher at UC Davis, said in a statement. '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.' Holt was a co-author of the research which was published Tuesday in the Journal of the American Nutrition Association. The study was supported through an unrestricted grant from the National Mango Board, although the board had no influence over the study. To reach these conclusions, they examined the health of 24 women between the ages of 50 to 70 years old who were overweight or obese. Before the study period, the authors instructed them to refrain from eating mangos. Over two weeks, the researchers collected baseline measurements, measurements when consumption began during a second visit to their lab, and then more measurements at the third visit. The women ate mangos in the mornings and the evenings. Two hours after consumption, their resting blood pressure dropped and there was a reduction in average arterial pressure. After consuming mangos every day for two weeks, their total cholesterol was slashed by nearly 13 points and their bad cholesterol dropped by the same amount. A smaller follow-up with just six participants from the initial study examined insulin and sugar levels after eating the same amount of mango with 83 grams of white bread. The researchers found the women's blood sugar levels rose significantly less after eating mango than after eating white bread. Insulin levels also responded more favorably to mango. Although mangos are high in natural sugar compared to other fruits, they also provide crucial vitamins and other nutrients. Additional research is needed to determine the effects of mango consumption of heart and metabolic health, but the benefits could aid the 1.3 million U.S. women undergoing menopause: a period when the risk of heart disease rises significantly. Women spend up to 40 percent of their lives in this life stage, and nearly half of American women are affected by cardiovascular disease. 'Post-menopausal women face distinct metabolic changes that can impact their risk of developing cardiovascular disease,' said Holt. '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.'
Yahoo
5 days ago
- Health
- Yahoo
Eating this popular fruit daily may support postmenopausal heart and metabolic health
Eating fresh mango every day may help to boost women's postmenopausal heart and metabolic health, researchers said Tuesday. They found that eating about 1.5 cups of the sweet fruit a day for two weeks significantly reduced blood pressure and cholesterol among postmenopausal women living with obesity. Both blood pressure and cholesterol are key indicators of heart health. '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,' Dr. Roberta Holt, an associate researcher at UC Davis, said in a statement. '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.' Holt was a co-author of the research which was published Tuesday in the Journal of the American Nutrition Association. The study was supported through an unrestricted grant from the National Mango Board, although the board had no influence over the study. To reach these conclusions, they examined the health of 24 women between the ages of 50 to 70 years old who were overweight or obese. Before the study period, the authors instructed them to refrain from eating mangos. Over two weeks, the researchers collected baseline measurements, measurements when consumption began during a second visit to their lab, and then more measurements at the third visit. The women ate mangos in the mornings and the evenings. Two hours after consumption, their resting blood pressure dropped and there was a reduction in average arterial pressure. After consuming mangos every day for two weeks, their total cholesterol was slashed by nearly 13 points and their bad cholesterol dropped by the same amount. A smaller follow-up with just six participants from the initial study examined insulin and sugar levels after eating the same amount of mango with 83 grams of white bread. The researchers found the women's blood sugar levels rose significantly less after eating mango than after eating white bread. Insulin levels also responded more favorably to mango. Although mangos are high in natural sugar compared to other fruits, they also provide crucial vitamins and other nutrients. Additional research is needed to determine the effects of mango consumption of heart and metabolic health, but the benefits could aid the 1.3 million U.S. women undergoing menopause: a period when the risk of heart disease rises significantly. Women spend up to 40 percent of their lives in this life stage, and nearly half of American women are affected by cardiovascular disease. 'Post-menopausal women face distinct metabolic changes that can impact their risk of developing cardiovascular disease,' said Holt. '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.'
The Independent
5 days ago
- Health
- The Independent
Eating this popular fruit daily may support postmenopausal heart and metabolic health
Eating fresh mango every day may help to boost women's postmenopausal heart and metabolic health, researchers said Tuesday. They found that eating about 1.5 cups of the sweet fruit a day for two weeks significantly reduced blood pressure and cholesterol among postmenopausal women living with obesity. Both blood pressure and cholesterol are key indicators of heart health. '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,' Dr. Roberta Holt, an associate researcher at UC Davis, said in a statement. '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.' Holt was a co-author of the research which was published Tuesday in the Journal of the American Nutrition Association. The study was supported through an unrestricted grant from the National Mango Board, although the board had no influence over the study. To reach these conclusions, they examined the health of 24 women between the ages of 50 to 70 years old who were overweight or obese. Before the study period, the authors instructed them to refrain from eating mangos. Over two weeks, the researchers collected baseline measurements, measurements when consumption began during a second visit to their lab, and then more measurements at the third visit. The women ate mangos in the mornings and the evenings. Two hours after consumption, their resting blood pressure dropped and there was a reduction in average arterial pressure. After consuming mangos every day for two weeks, their total cholesterol was slashed by nearly 13 points and their bad cholesterol dropped by the same amount. A smaller follow-up with just six participants from the initial study examined insulin and sugar levels after eating the same amount of mango with 83 grams of white bread. The researchers found the women's blood sugar levels rose significantly less after eating mango than after eating white bread. Insulin levels also responded more favorably to mango. Although mangos are high in natural sugar compared to other fruits, they also provide crucial vitamins and other nutrients. Additional research is needed to determine the effects of mango consumption of heart and metabolic health, but the benefits could aid the 1.3 million U.S. women undergoing menopause: a period when the risk of heart disease rises significantly. Women spend up to 40 percent of their lives in this life stage, and nearly half of American women are affected by cardiovascular disease. 'Post-menopausal women face distinct metabolic changes that can impact their risk of developing cardiovascular disease,' said Holt. '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.'
