New research brings encouraging news for seniors concerned about heart health: eating just two servings of mangoes daily could provide significant cardiovascular benefits, particularly for postmenopausal women.
A recent study published in the Journal of the American Nutrition Association followed 24 women aged 50-70 who consumed about 1.5 cups of mangoes daily for two weeks. The results were impressive. Participants experienced a notable drop in blood pressure—about 6 mmHg in systolic pressure and 2.7 mmHg in diastolic pressure. While these numbers might seem modest, even small improvements in blood pressure can meaningfully reduce long-term heart disease risk.
The benefits extended beyond blood pressure. Both total cholesterol and “bad” LDL cholesterol dropped by approximately 13 mg/dL after just two weeks. Perhaps most remarkably, arterial stiffness—a key indicator of heart health—improved by 35-38% within hours of eating mangoes. Flexible arteries are crucial for healthy circulation and reduced cardiovascular risk.
Mangoes also showed promise for blood sugar management. Unlike white bread, which caused prolonged blood sugar spikes, mangoes produced a gentler, shorter-lived rise in glucose levels. This suggests mangoes may help prevent insulin resistance, a common concern as we age.
Beyond heart health, broader research using national health data revealed that mango eaters of all ages consumed more essential nutrients including vitamins A, C, B6, fiber, and potassium, while taking in less sodium and sugar.
While researchers caution that larger, longer-term studies are needed, these findings suggest a simple dietary addition could support healthy aging. For seniors looking to boost their heart health naturally, adding mangoes to the daily routine appears to be a sweet and scientifically-backed choice.
As always, consult your healthcare provider before making significant dietary changes.