Each year, around 1.3 million women in the United States transition into menopause—a natural life stage accompanied by significant hormonal shifts that can adversely affect cardiovascular health. This transition is linked to a marked increase in the risk of heart disease, which already affects nearly half of American women. Maintaining heart health during this period is essential because women often live one-third to almost half of their lives in a postmenopausal state. In this context, a recent study published in the Journal of the American Nutrition Association offers encouraging evidence: consuming fresh mangos daily may support key cardiovascular markers in postmenopausal women.
The study, conducted by researchers at the University of California, Davis, involved generally healthy women aged between 50 and 70 years who were classified as having overweight or obesity. Participants were instructed to avoid mangos before the study’s second phase, after which they began consuming 330 grams of fresh mango daily—roughly equivalent to 1.5 cups—divided into morning and evening servings. Over two weeks, participants made three laboratory visits, spaced at least 48 hours apart, during which researchers collected data on body metrics, blood pressure, and cholesterol levels. Baseline measurements were recorded at the first visit, with follow-up testing after mango consumption began in the second and third visits.
Findings from the study revealed striking short-term improvements in cardiovascular health. Just two hours after consuming mangos, participants’ supine systolic blood pressure dropped by an average of 6.3 mmHg, while mean arterial pressure declined by 2.3 mmHg. Over two weeks, mango consumption was associated with a notable decrease in fasting cholesterol levels: total cholesterol dropped by nearly 13 mg/dL, and LDL cholesterol—commonly known as “bad” cholesterol—fell by approximately the same amount. These changes are clinically meaningful, especially given the relatively short intervention window and no other lifestyle modifications were required.
Dr Roberta Holt, Associate Researcher at UC Davis and co-author of the study emphasised the implications of these findings for women facing menopause-related health risks. “Post-menopausal women face distinct metabolic changes that can impact their risk of developing cardiovascular disease,” she stated. “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.” Holt’s comments highlight the potential for dietary interventions to offer practical, non-pharmaceutical solutions to long-standing public health challenges.
In a follow-up study involving six participants from the original cohort, researchers explored how mangos might affect glucose metabolism—an equally important aspect of cardiometabolic health. Participants underwent three rounds of glucose testing: the first established baseline values, the second followed mango consumption, and the third involved ingesting 83 grams of white bread. The mango outperformed the white bread by a clear margin. Blood glucose levels rose significantly less after eating mango, and insulin levels spiked and declined rapidly, suggesting a more favourable metabolic response. This evidence supports the idea that mangos, beyond their cardiovascular benefits, may help stabilise blood sugar and reduce insulin strain.
While further research is warranted to confirm long-term effects and to broaden the sample size, the study points to mangos as a simple yet effective dietary tool for promoting health in postmenopausal women. With their rich content of antioxidants, fibre, and naturally occurring bioactive compounds, mangos offer a nutrient-dense option that may complement existing dietary strategies aimed at reducing chronic disease risk. Whether used to support blood pressure, cholesterol, or glucose control, fresh mangos present a delicious and health-promoting addition to the diets of those navigating the physiological changes of menopause.
More information: Roberta Holt et al, Short-Term Cardiometabolic Response to Mango Intake in Postmenopausal Women, Journal of the American Nutrition Association. DOI: 10.1080/27697061.2025.2478937
Journal information: Journal of the American Nutrition Association Provided by Wild Hive
