Just 2 servings a day is all that’s needed.
Each year, millions of women around the world transition through menopause, a natural life phase that typically occurs between the ages of 45 and 55. The stage that follows, known as postmenopause, begins when a woman has gone 12 consecutive months without a menstrual period. This phase is associated with an increased risk of various health issues, including heart disease, metabolic disorders, and depression, largely due to a decline in estrogen levels.
A recent study led by researchers at the University of California, Davis, and funded by the National Mango Board, explored the potential heart-health benefits of mango consumption in postmenopausal women. Over two weeks, 24 overweight or obese women between the ages of 50 and 70 consumed 1.5 cups of mango daily. Researchers observed notable health improvements, including reductions in systolic blood pressure, mean arterial pressure, total cholesterol, and LDL (“bad”) cholesterol.
In a follow-up comparison, participants consumed mangoes during one visit and white bread during another. Mangoes led to a smaller rise in blood sugar and a quicker return to baseline levels, suggesting better blood sugar management. Researchers attributed these benefits to mango’s fiber content, antioxidants, and bioactive compounds, which may help reduce the risks associated with postmenopausal metabolic changes.
Experts emphasized that while the results are promising, larger and longer-term studies are needed to confirm mango-specific benefits. Cardiologists noted that the findings highlight how simple dietary changes could support cardiovascular health without medication, especially for women often excluded from clinical nutrition research. Registered dietitians also recommended incorporating mangoes in a variety of dishes, from salads and smoothies to dressings and snacks, given their rich nutrient profile and versatility.
Ultimately, the study suggests that mangoes might offer an easy, natural way to improve heart and metabolic health during postmenopause, though more research is needed to determine whether similar effects could be achieved with other fruits or in broader populations.
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