They say an apple a day keeps the doctor away, but could mangos be the real superfruit? They're packed with vitamins A and C, fiber, and antioxidants that boost immunity levels, skin and hair health, and digestion. And new research says that mangos can also support healthy blood pressure and cholesterol levels—thereby promoting heart health—in post-menopausal women, who are at an increased risk of developing cardiovascular disease.
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Mangos are associated with healthy blood pressure and cholesterol levels.
A link between mangos and "key heart health markers," including normal blood pressure and cholesterol levels, has been observed by researchers at the University of California, Davis (UCD). Their findings, which stemmed from a study involving 24 overweight/obese, post-menopausal women in their 50s-70s, were recently published in the Journal of the American Nutrition Association.
During the two-week experiment, participants had their body metrics, blood pressure, and fasting cholesterol recorded at three different lab visits at least 48 hours apart. However, mango consumption didn’t begin until after the initial baseline visit. Participants were then instructed to eat two daily servings of mango (about 1.5 cups split between the morning and evening) for the duration of the study.
Regularly eating mango proved to "significantly" reduce systolic blood pressure, total cholesterol, and low-density lipoprotein (LDL) cholesterol levels. Within two hours of eating mangos, participants' blood pressure fell by 6.3 points, and there was "a 2.3 mmHG reduction in mean arterial pressure." Researchers also observed a 13-point reduction in both total and LDL cholesterol.
"Post-menopausal women face distinct metabolic changes that can impact their risk of developing cardiovascular disease," study author Roberta Holt, PhD, an associate researcher at UCD, said in a news release. "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."
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Additional research touts mangos' weight-control and heart-health benefits.
Mangos are also said to boost heart health and reduce one’s risk of developing type 2 diabetes, according to a research paper published in the journal Nutrients. The study followed a group of overweight and obese adults with low-grade chronic inflammation who ate fresh mango for four weeks.
In the end, those who ate mangos "experienced significant reductions in insulin resistance," "significantly" lower insulin concentrations, and improved beta-cell function, "the ability of the pancreas to produce and release insulin to manage normal glucose concentrations." Researchers also noted that the group that ate mangos didn’t gain weight.
"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."
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The takeaway:
5 | Mango
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Incorporating mangos into your daily diet can lower blood pressure and LDL cholesterol levels in post-menopausal women. Additionally, scientific evidence proves that mangos, when eaten regularly, can stave off weight gain, reduce insulin resistance, and improve insulin sensitivity in those who are overweight or obese.
"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," concluded Holt. "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."
