Eat this fruit to lower blood pressure in 2 hours

Certain fruits are staples in my house. Bananas, berries, apples. It’s rare when my kitchen isn’t stocked with these healthy (and tasty) options.

But there are plenty of other fruits I forget about, even though they’re just as healthy and delicious. You might say I get stuck in a fruit rut.

In the future, I want to give all fruits a fair shake for the sake of my taste buds and my health. So, I’m going to add a fruit that I rarely eat to my next shopping list. You might consider doing the same.

It’s a fruit that’s not only mouthwatering, but easy to find. Plus, a new study shows it can help your heart and gut health. In fact, it lowers blood pressure in just two hours.

What is it?

The magnificent mango.

Mango’s magnificent effect on blood pressure

A recent study from researchers at the University of California, Davis found that eating mango can lower blood pressure in just two hours.

The study included 24 postmenopausal women. These women ate 2 cups of mango daily for 14 days. After two-weeks of daily mango eating, they were asked to eliminate mango from their diet for 13 days.

Researchers took measurements of heart rate and blood pressure during the two weeks of mango eating and during the two-week mango fast. They also took blood samples and breath samples. And here’s what they found…

Just two hours after eating mango, these women experienced a beneficial drop in blood pressure. They saw their systolic blood pressure and pulse pressure readings go down.

In case you don’t know, systolic blood pressure is the top number in your blood pressure readings. It tells you how much pressure your blood is applying to the walls of your arteries each time your heart beats. Your pulse pressure is the difference between the top (systolic) and bottom (diastolic) number in your blood pressure readings. Pulse pressure is used to measure heart health.

So basically, eating two cups of mango was a quick way to get blood pressure and heart health benefits. But that’s not all…

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Mango magic

Researchers took breath samples, because that’s a good way to gauge what’s going on in your gut. They found that eating mango helped some women reduce the amount of methane in their breath. That’s a sign of better gut health, because your gut releases more methane when there’s old, fermented food lurking around in there. More methane essentially means you’re not digesting your food properly. This may explain why mango was shown in a previous study to help people with inflammatory bowel conditions like Crohn’s and ulcerative colitis.

But what exactly makes eating mango so magnificent for your heart and your gut?

Well, mangoes are filled with healthy polyphenols, like mangiferin, quercetin, gallotannins, and gallic acid. Polyphenols have full-body benefits, which means they help your heart, your gut and likely much more.

“This is the first study to demonstrate positive vascular effects of mango intake in humans,” said lead researcher Robert Hackman, with the UC Davis Department of Nutrition. “Our results build on previous animal and cell studies that point to the potential benefits of mangos to promote health.”

Eat more mangoes

This study convinced me to break free from my fruit rut and eat more mangoes. How about you?

People in the study ate two cups per day. And they ate a specific type of mango… the honey mango (also known as the Ataulfo mango or champagne mango).

This is a Mexican mango that you can easily find in stores. Researchers chose it, because it’s really high in polyphenols. So, it’s a good choice for you too.

There are endless ways to eat mango… on its own, on top of yogurt, in a mango salsa. But my favorite way is in a smoothie. Just mix a cup of almond milk, half a banana, a couple spoonfuls of yogurt, a cup of mango, a large handful of spinach and ice and blend until creamy. It’s delicious!

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  1. Mangoes helped improve cardiovascular and gut health in women — MedicalXpress. Retrieved June 11, 2018.
  2. Li, et al. “Effects of two weeks of daily mango fruit intake on vascular function, blood pressure and gut fermentation in healthy adult women.” — The FASEB Journal, June 2018.
Jenny Smiechowski

By Jenny Smiechowski

Jenny Smiechowski is a Chicago-based freelance writer who specializes in health, nutrition and the environment. Her work has appeared in online and print publications like Chicagoland Gardening magazine, Organic Lifestyle Magazine, BetterLife Magazine,, and