Daily consumption of mangoes could potentially reduce blood pressure levels and lower cholesterol, contributing to heart health.
Postmenopause and Heart Health: Mangoes Might Be the Secret Ingredient
Heads up, ladies! As you sail through postmenopause, your heart could use a little extra love. Enter mangoes - the tropical powerhouse linked to improved heart health and more fantastic benefits. Nope, we're not talking about yet another supplement; it's the real deal - fruit!
Shift in gear, gorgeous, as we delve into the fascinating world of postmenopause and how mangoes could help tackle the health issues it brings.
Postmenopause period is a phase of life that most cisgender women will encounter, usually between the ages of 45 and 55. It's when the menstrual cycle disappears and doesn't return for 12 months straight. Sadly, postmenopause can up the ante on certain health risks, like heart disease, osteoporosis, depression, obesity, and metabolic syndrome.
Robert M. Hackman, PhD, a research nutritionist from the University of California, Davis, urges us to shed light on this critical life stage. "Postmenopausal women are one of the least studied groups in the US, yet it's a significant hormonal shift that will impact nearly half of the population. As estrogen declines, women face significant changes in heart and metabolic health, like higher blood pressure and cholesterol."
So, what's the four-letter word that could potentially make a difference? You guessed it - Mangoes! A recent study, published in the Journal of the American Nutrition Association, has put this juicy fruit under the spotlight, revealing its heart-healthy perks for postmenopausal women.
Researchers recruited 24 cisgender women, aged 50 - 70, who were overweight or obese. Over two weeks, the participants consumed about 1.5 cups of mangoes per day, complete with lab visits to gather measurements on their blood pressure, cholesterol, and other body metrics.
"We chose mango because it's a nutrient-dense fruit with fiber, antioxidants, and bioactives that support heart health," Roberta Holt, PhD, associate researcher from the University of California, Davis, shared with us. "Previous studies have shown a positive effect on blood pressure and lipid management with mango consumption."
Let's dish it out - the results! Postmenopausal women who ate 2 servings of mangoes daily showed a drop in their systolic blood pressure by around 6 points, as well as a 2.3 mmHg reduction in their mean arterial pressure. "These improvements are critical, as even small reductions in blood pressure can lower the risk of heart disease and stroke over time," explains Hackman.
Moreover, mango consumers reduced their total cholesterol and "bad" LDL cholesterol levels by approximately 13 points! "Lowering these levels, even modestly, can have a significant impact on cardiovascular health in the long term," smiles Holt.
One more amazing benefit - mangoes seem to help manage blood sugar levels. In a follow-up study, researchers compared mango consumption to eating plain white bread. Results showed that while both foods caused a rise in blood sugar levels, mango triggered a smaller increase and a quicker return to normal levels. This indicates that mango may be better at managing blood sugar spikes compared to white bread.
So, ladies, next time you're in the produce aisle, give those mangoes a chance! Embrace the 'king of fruits' as a delicious and nutritious addition to your diet, perfect for heart health during postmenopause.
Need more mango inspiration? Here are some ideas:
- Dress up your salads (fruit, greens, or pasta salads)
- Whizz them up in your smoothies
- Puree for salad dressings, marinades, or frozen treats
- Whip up a zesty salsa, chutney, or relish
- Top yogurt, cottage cheese, or ricotta toast
- Mix with mint or basil to top baked fish or grilled meats
- Enjoy it as a refreshing snack with nuts and seeds
- Add it to your favorite vegetable juices
- Relish it on its own as a sweet and healthy addition to a balanced meal
- Postmenopause, a phase mainly experienced by cisgender women, can increase the risk of heart disease, osteoporosis, depression, obesity, and metabolic syndrome, highlighting the need for increased attention to women's health during this period.
- A study published in the Journal of the American Nutrition Association shed light on the potential benefits of mangoes for heart health in postmenopausal women.
- Researchers found that consuming about 1.5 cups of mangoes per day for two weeks resulted in a decrease in systolic blood pressure by around 6 points and a 2.3 mmHg reduction in mean arterial pressure.
- This study also indicated a reduction in total cholesterol and "bad" LDL cholesterol levels by approximately 13 points, highlighting the potential of mangoes in maintaining cardiovascular health.
- Mangoes also seemed to help manage blood sugar levels, with a smaller increase and quicker return to normal levels compared to white bread, according to a follow-up study.
- In line with heart health, science emphasizes the significance of maintaining a balanced diet rich in nutrients, such as fiber, antioxidants, and bioactives, found in mangoes.
- Apart from promoting heart health, mangoes can make tasty additions to various food-and-drink items such as salads, smoothies, sauces, salsas, and baked dishes, making healthy-cooking a part of your lifestyle during postmenopause.
- General news about women's health, fitness-and-exercise, health-and-wellness, and food-and-drink continues to be essential for raising awareness and fostering healthy choices to deal with challenges arising during postmenopause.
- As we continue to learn more about the impact of nutrition on various aspects of our lives, it's wise to advocate for research in lesser-explored demographics like postmenopausal women, ensuring that everyone has access to the health benefits that different foods and diets offer.
