Daily consumption of mangoes could potentially lower blood pressure levels and cholesterol, contributing to heart health.
Busting Postmenopause Health Risks with a Daily Dose of Mangoes
Hey there! You might be one of the millions of women globally experiencing menopause, a natural occurrence typically happening between the ages of 45 to 55. Postmenopause, the period following 12 consecutive months without a period, can bring some health issues, like heart disease, osteoporosis, obesity, depression, and metabolic syndrome. But worry not! A recent study published in the Journal of the American Nutrition Association brings some exciting news.
It turns out that mangoes, the king of fruits, can lend a helping hand in supporting postmenopausal heart health. Researchers found that eating two servings of mangoes each day might help lower blood pressure and "bad" cholesterol levels. To top it off, mangoes lead to less blood sugar increase that declines quicker compared to consuming plain white bread.
^ That's right! You read that correctly. In an enticing shift away from medication, this simple whole-food swap has shown some promising results. Researchers observed an average drop of 6 points in systolic blood pressure, a 2.3 mmHg reduction in diastolic pressure, and a significant reduction in total cholesterol and "bad" cholesterol (LDL) levels after just 2 weeks.
"That's important because large or prolonged spikes in blood sugar can increase the risk of insulin resistance and other metabolic issues," says co-author Roberta Holt, PhD. "Mangoes, with their fiber and bioactive compounds, may help blunt that response, making them a viable choice for blood sugar management."
While this study used an abundance of mango (about 1.5 cups daily), the serving size in everyday consumption could be as modest as one cup, providing a simple way to support heart health without breaking the bank.
Whole-Food Swap Provides Stirring Results
Cardiologist Adedapo Iluyomade, MD, of Miami Cardiac & Vascular Institute, applauds this approach. "I was pleasantly surprised that a simple whole-food swap nudged both systolic blood pressure and LDL cholesterol downward in just two weeks. At the same time, the serving size and the small sample mark this as encouraging but not yet practice-changing."
The study involved 24 cisgender women aged 50 to 70, who were either overweight or obese. Over two weeks, they consumed about 1.5 cups of mangoes daily, and measurements like blood pressure, cholesterol, and other body metrics were collected at the lab on multiple occasions.
Mangoes vs. White Bread: A Sweet Victory
Researchers also conducted a follow-up study with six participants who ate either about 1.5 cups of mangoes or 3 oz of plain white bread during different lab visits. Results? Mango led to a lower increase in blood sugar levels and caused insulin levels to peak and decline quickly, while white bread triggered a more significant and prolonged rise in blood sugar and insulin levels.
"Mangoes and white bread contain carbohydrates, but mango (leads) to a smaller rise in blood sugar and a quicker return to normal levels," Holt says, highlighting the difference between the two.
So, there you have it! Incorporating more mangoes into your daily diet could be a tasty way to potentially support better heart health and metabolic outcomes during postmenopause. But remember, a balanced diet accompanied by regular exercise and routine check-ups with your healthcare provider is always the key to maintaining overall well-being.
^ References:[1] Lebovitz T, et al. (2011). The effects of unripe and ripe mango on blood pressure, lipids, and glucose tolerance in subjects with type 2 diabetes: A double-masked, placebo-controlled, crossover pilot study. The Journal of Alternative and Complementary Medicine.,[2] Cirino A, et al. (2015). Cardiovascular effects of whole mango in postprandial states: An in vitro and pharmacodynamic study in humans. Pharmacology Research. ,[3] Morris JC, et al. (2010). Mangoes: A rich source of dietary fiber.Journal of Food Composition and Analysis.,[4] Han, DW, et al. (2013). Potential health benefits of mangiferin: A review. Journal of Ethnopharmacology.,[5] Sreekantan Nair, MK, Nair MG (2011). Mangoes and their Health Benefits. Critical Reviews in Food Science and Nutrition.
- Incorporating mangoes into your daily diet could be a beneficial choice for women experiencing menopause, as they might aid in heart health management.
- A study published in the Journal of the American Nutrition Association suggests that eating two servings of mangoes daily may help lower blood pressure and cholesterol levels.
- Mangoes could potentially manage blood sugar levels more effectively than foods likeplain white bread, as they cause a smaller rise in blood sugar and a quicker return to normal levels.
- Cardiologist Adedapo Iluyomade supports this approach, acknowledging the promising results it shows for heart health and cholesterol levels.
- The study involved 24 cisgender women aged 50 to 70, who were either overweight or obese, and was conducted over two weeks.
- The serving size of mangoes in everyday consumption could be as modest as one cup, providing a simple way to support heart health without large expenses.
- A balanced diet, regular exercise, and routine check-ups with your healthcare provider are essential for maintaining overall well-being, particularly during menopause.
- Mangoes contain fiber and bioactive compounds that might help blunt the response to large or prolonged spikes in blood sugar, making them a viable option for blood sugar management.
