The answer to better heart health might already be in your fruit bowl.
Researchers at the University of California, Davis, have found that mangoes—already praised for their antioxidants and fiber—could significantly improve cardiovascular markers in postmenopausal women. The study, published in the Journal of the American Nutrition Association, linked two weeks of daily mango consumption to notable reductions in blood pressure and cholesterol.
Postmenopausal women are at a higher risk of heart disease, depression, and obesity. This new research focused on that group by studying relatively healthy women with higher BMIs. Participants consumed 330 grams of mango—roughly two servings—a day over a two-week period. The results, researchers say, were clear.
Compared to weeks without mangoes, those who included them daily saw “significant” improvements in key heart-related metrics. While the study did not find a major shift in microvascular function, it did observe marked drops in both blood pressure and cholesterol levels.
The researchers also conducted a smaller comparative probe, evaluating mangoes against a calorically equal serving of white bread. Both caused a spike in blood glucose after one hour, but mangoes had a far gentler effect on the body. Insulin levels also rose in both groups, yet remained higher for longer in those who consumed bread—pointing to mangoes as a more stable option for managing sugar response.
“The glucose and insulin responses were also moderated after mango intake,” the study authors noted. They suggest mangoes help slow the absorption and metabolism of sugar, making them a smarter carb choice for people watching their blood sugar.
Lauri Wright, Ph.D., director of nutrition programs at the University of South Florida and president of the Academy of Nutrition and Dietetics, praised the findings. Though not involved in the study, Wright said the results support what many dietitians have long believed.
“This small but intriguing study suggests that mangoes… may also support vascular health in postmenopausal women,” Wright told Fox News Digital. She added that after just two daily servings over a few weeks, “participants saw improvements in blood vessel function and reductions in cholesterol.”
Wright emphasized the importance of variety, noting that mangoes shouldn’t be treated as a cure-all. “I wouldn’t call mangoes a miracle food,” she said, “but these findings reinforce the idea that adding colorful, plant-based foods to your plate can have heart-protective benefits.”
One of the most promising aspects of mangoes is their unique nutrient profile. In addition to vitamins and fiber, mangoes contain mangiferin and quercetin—compounds that help reduce oxidative stress and inflammation. Both are common contributors to cardiovascular disease.
This new study adds to a growing body of evidence showing that whole foods, especially fruits rich in polyphenols, may do more for your long-term health than previously thought. Researchers noted that longer-term studies with typical mango serving sizes will be necessary to confirm these early findings—but the preliminary data is promising.
The takeaway is simple: eating mangoes may be more than just a tasty treat. As part of a diverse, whole-food diet, they could help protect the heart, balance blood sugar, and support overall wellness.
It’s not about looking for magic bullets—it’s about making smart, sustainable choices. And with mangoes, you might just get the best of both worlds: delicious and heart-smart.
