A recent clinical trial out of the University of California, has revealed that daily consumption of mango improves heart health markers in postmenopausal women with overweight and obesity. Participants who ate approximately 330 grams (1½ cups) of mango pulp each day saw significant reductions in blood pressure, cholesterol, and blood sugar compared to those on a mango-free diet.

Over just two weeks, researchers observed a drop of about 6 mm Hg in systolic blood pressure and notable decreases in total and LDL cholesterol. A follow-up comparison with calorically-equal white bread showed that mangoes led to lower glucose spikes and moderated insulin responses, suggesting a stabilizing effect on blood sugar

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In a longer eight-week study, participants consuming 280 g of mango daily experienced a 3.5% fall in systolic blood pressure and a 10.5% reduction in glucose levels during a standard glucose tolerance test. These benefits were accompanied by enhancements in gut microbiota diversity, which are often linked to improved metabolic well-being.

Experts credit mango’s blend of antioxidants, fiber, and unique phytochemicals, such as mangiferin and quercetin, for its protective role against inflammation and arterial stiffness. Though sample sizes were small and study durations relatively short, these early findings point to mango as a promising, heart-smart addition to diets aimed at improving metabolic health.