As women reach menopause—a stage that 1.3 million U.S. women enter every year—their risk of heart disease significantly increases. Nearly half of American women are affected by cardiovascular disease, and since women can spend up to 40% of their lives in the postmenopausal stage, finding simple ways to protect heart health is essential.
A new study suggests that something as easy and enjoyable as eating mango daily may help.
Published in the Journal of the American Nutrition Association, the study found that eating two servings of mango (about 1.5 cups or 330 grams) each day for just two weeks led to measurable improvements in blood pressure and cholesterol in healthy postmenopausal women. These changes were not only significant—they happened fast.
Researchers at the University of California, Davis studied 24 women aged 50 to 70, all with overweight or obesity. During the study, they asked the women to avoid eating mangos before the testing began to get accurate baseline measurements. Once the mango phase started, participants ate one serving in the morning and another in the evening every day for two weeks.
After just two hours of eating mangos, the women’s systolic blood pressure—the top number in a blood pressure reading—dropped by about 6 points. Mean arterial pressure, which reflects overall blood flow, dropped by more than 2 points.
After two weeks of mango consumption, their total cholesterol dropped by nearly 13 points, and LDL cholesterol (the “bad” kind) fell by about the same amount.
“These are meaningful results, especially for postmenopausal women, who experience changes in hormones and metabolism that can increase heart disease risk,” said Roberta Holt, co-author of the study and researcher at UC Davis. “Adding fresh mango to the diet may be a simple, effective way to help manage that risk.”
Mangos are packed with vitamins, minerals, fiber, and plant compounds called polyphenols, which have antioxidant and anti-inflammatory properties. These nutrients may play a role in improving blood pressure and cholesterol levels, especially when combined with an overall healthy diet.
To dig deeper into how mangos might affect blood sugar—a key part of heart and metabolic health—the researchers conducted a follow-up study with six participants. In three separate visits, participants first had their blood sugar levels tested after fasting.
Then, on another day, they ate a mango and had their glucose levels tested again. On the final visit, they ate a piece of white bread for comparison.
The results were clear: blood sugar rose significantly less after eating mango compared to white bread. Insulin levels also responded more efficiently after mango, peaking and then dropping more quickly, while insulin remained elevated for longer after eating the white bread.
“These follow-up findings suggest mangos may support not only heart health but also better blood sugar control, which is especially important for women at risk of metabolic issues after menopause,” said Dr. Holt.
The research adds to growing evidence that including nutrient-rich fruits like mangos in a daily diet can offer natural, health-supporting benefits—particularly for women during and after the menopausal transition.
While more studies with larger groups are needed to confirm these results, this small study shows that simple, short-term changes in diet—like eating fresh mango—can make a real difference.
In short, mangos may be more than a tasty tropical fruit—they may also be a heart-healthy, blood sugar-friendly addition to the diets of postmenopausal women looking to reduce their risk of chronic disease and improve their overall wellness naturally.
If you care about heart health, please read studies about top 10 foods for a healthy heart, and how to eat right for heart rhythm disorders.
For more health information, please see recent studies about how to eat your way to cleaner arteries, and salt and heart health: does less really mean more?
The research findings can be found in the Journal of the American Nutrition Association.
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