This sweet lowers Cholesterol and Blood Pressure

Eating mangos daily for just two weeks drastically lowers cholesterol, even in high-risk people.

This is according to a new study published in the Journal of the American Nutrition Association.

Why study mangos?

Because they are rich in fiber, antioxidants, and natural plant compounds called polyphenols, which are known to support heart and metabolic health.

The researchers wanted to test whether mangos could improve heart health, and they chose one of the groups at highest risk of heart disease: postmenopausal women.

After menopause, women undergo changes in hormone levels that increase the risk of high cholesterol, high blood pressure, and insulin resistance—all major contributors to cardiovascular disease.

So, researchers at the University of California, Davis recruited 24 generally healthy women between the ages of 50 and 70 who had a body mass index in the overweight or obese range (between 25 and 40). The study had two phases:

In Phase 1, participants went two weeks without eating any mangos. During this time, their baseline health measurements—such as blood pressure and fasting cholesterol—were recorded.

In Phase 2, participants ate 330 grams of fresh mango each day (roughly 1.5 cups), split between morning and evening. They returned for repeat health testing, spaced at least 48 hours apart, measuring the same health markers each visit.

In a smaller follow-up, six women from the original group were invited back to compare mango’s effect on blood sugar with that of white bread.

The results were impressive:

1. Total cholesterol dropped by 12.9 mg/dL.
2. LDL (“bad”) cholesterol dropped by 12.6 mg/dL.
3. While lying quietly on their backs, their systolic blood pressure fell by 6.3 mmHg.
4. Mean arterial pressure dropped by 2.3 mmHg.
5. Mean pulse pressure also decreased significantly.
6. Blood sugar rose after eating both mango and white bread—but the spike was much lower with mango.
7. Insulin levels returned to normal faster after mango, while remaining high longer after white bread — meaning blood sugar was more efficiently lowered after the mango.

So in just two weeks, adding fresh mango to the daily diet of postmenopausal women led to noticeable drops in both cholesterol and blood pressure, while also helping regulate blood sugar.

But Mango is not enough to nail Cholesterol down to healthy levels. For that, you need to cut out this one ingredient, you didn’t even realize you were consuming…

And to get your blood pressure under control, discover how 3 easy exercises drop your blood pressure below 120/80, in as little as 9 minutes…