What if I told you that there is something that could reduce high blood pressure within only 2 hours? You’d probably assume it was some sort of miracle hypertension drug. But, it’s not. According to new research, mangoes offer a lot more than just delicious smoothies and ice cream. They have the power to reduce high blood pressure in a shockingly small amount of time.
Exciting new research published in EurekAlert!, the science newsletter of the American Association for the Advancement of Science, found that people who ate mangoes experienced a reduction in high blood pressure in as little as 2 hours. The study authors attribute the heart- and vascular-health benefits to several compounds found in mangoes, including mangiferin, quercetin, gallotannins and gallic acid.
For those who may be declaring that they already have low blood pressure, or hypotension as it is called in medical circles, it appears that the compounds in mangoes work to balance blood pressure, so it doesn’t seem necessary to avoid these fruits altogether.
And, if their blood-sugar balancing properties aren’t enough reason to eat more mangoes, then their alpha-carotene, beta-carotene, lutein and zeaxanthin content, which protects eyes and vision from the effects of aging, might be just the reason for you. And, one mango contains 77 mg Omega 3 fatty acids that take down inflammation and boost our brain and immune health, while also helping to protect us against pain disorders like arthritis.
Research published in the medical journal Frontiers in Nutrition found that mangoes were among the top foods that demonstrated arthritis-healing abilities.
Of course, it’s not necessary to understand the biochemistry or any of the science behind their seemingly magical properties. All you need to do is eat more of these delicious fruits. And, that’s easy to do since they are available in fresh, frozen and dried forms, all of which are simply delicious. Here are several of my favorite ways to enjoy mangoes:
1) In a food processor, blend together frozen bananas and frozen mangoes, with just enough water to help it mix together. Add a touch of agave, maple syrup, honey or other preferred natural sweetener (optional). Enjoy as a delicious fresh fruit sorbet.
2) Snack on dehydrated mangoes (unsulfured varieties) instead of candy or other sweets. They taste like delicious but nutritious candy without all the artificial colors and ingredients.
3) Add peeled, pitted, chopped mangoes to your breakfast cereal or yogurt to add natural sweetness, flavor and lots of nutrients.
4) Mix together 2 parts olive oil to one part apple cider vinegar and add a pinch of sea salt and fresh mango. Blend together until smooth and creamy to make a delicious, nutritious mango vinaigrette salad dressing.
5) Add chopped, fresh mango or thawed frozen mango to cooked and cooled quinoa, along with chopped green onions, chopped cucumbers, chopped fresh mint, a handful of pine nuts, and toss in the mango vinaigrette above for a delicious quinoa salad packed with protein, fiber, carotenoids and plentiful amounts of other nutrients.
No matter how you enjoy mango, the key to blood pressure balancing is to eat it daily and stick with it. And, of course, don’t discontinue any prescription medications without getting your doctor’s approval.