Daily mango intake may support postmenopausal heart and metabolic health

 Each year, 1.3 million women enter menopause—a life stage during which heart disease risk rises significantly. Nearly half of American women are affected by cardiovascular disease, and since women spend up to 40% of their lives postmenopausal, managing heart health is especially important. A new study published in the Journal of the American Nutrition Association found that eating about two servings of mangos daily for two weeks (330 g, about 1.5 cups) significantly reduced several short-term blood pressure measures as well as fasting total and LDL cholesterol in healthy postmenopausal women.

 

Conducted by researchers at University of California, Davis, the study showed measurable improvements in key heart health markers. Two hours after eating mangos, participants’ supine systolic blood pressure dropped by about 6 points (6.3 mmHG), and there was a 2.3 mmHG reduction in mean arterial pressure. Moreover, consuming mangos every day for two weeks reduced total cholesterol by nearly 13 points (12.9 mg/dl), and LDL (or “bad”) cholesterol dropped by about 13 points (12.6 mg/dl).

 

“Post-menopausal women face distinct metabolic changes that can impact their risk of developing cardiovascular disease (CVD),” says Roberta Holt, Associate Researcher, University of California, Davis, and co-author of the study. “These findings help to identify targeted dietary strategies, like eating fresh mangos daily, to aid this at-risk population and support cardiovascular wellness and potential reductions in chronic disease risk.”

 

The study involved 24 generally healthy women ages 50–70 with overweight or obesity (BMI 25–40). Before the study began, researchers asked participants to refrain from eating mangos, with consumption beginning at the second visit. Over two weeks, participants attended three lab visits spaced at least 48 hours apart. At visit one, researchers collected baseline measurements including body metrics, blood pressure, and fasting cholesterol, with follow-up testing at one and two hours. Mango consumption began during visit two, using the same testing schedule.  Participants then ate 330 g of mangos daily—split into morning and evening servings—until visit three, which repeated the testing protocol.

 

“Risk factors like high blood pressure and unhealthy cholesterol are key contributors to cardiovascular disease, but a nutrient-rich diet that includes fresh fruit, like mango, has long been shown to help reduce those risks,” says Dr. Holt. “This study shows that even short-term changes—like eating fresh mangos daily—can make a measurable impact on chronic disease risk in certain populations.”

 

A smaller follow-up study with six participants from the initial study, were invited to further explore mangos’ effects on glucose metabolism. In three lab visits, participants first underwent baseline blood glucose testing. On the second visit, they consumed 330 g of mango, with testing at one and two hours. On the third visit, they consumed 83 g of white bread instead. Blood sugar levels rose significantly less after eating mango than after eating white bread. Insulin levels also responded more favorably to mango, peaking and declining quickly, while remaining elevated two hours after eating white bread.

 

“These results build on growing evidence that mangos may support both cardiovascular and metabolic health,” says Dr. Holt. “For postmenopausal women—and for many Americans concerned with cardiometabolic health—mangos offer a naturally sweet, nutrient-dense way to improve cardiovascular outcomes and reduce added sugar while promoting overall wellness.”

 

Nutrient-dense fruits like mangos can play a meaningful role in supporting cardiovascular and metabolic health, particularly for postmenopausal women. While additional research is needed to further support the effects of mango consumption on heart and metabolic health, regular mango consumption may offer simple, natural benefits for managing blood pressure, cholesterol, and blood sugar during this life stage. To learn more, visit Mango.org.

A daily cup of beans boosts heart and metabolic health

 A new study suggests that regularly eating a cup of beans a day may offer measurable benefits for heart and metabolic health. Incorporating beans into daily diets could serve as a simple, cost-effective way to reduce the risk of chronic diseases.

 

The 12-week study of 72 people with prediabetes showed an association between chickpea consumption and improved cholesterol levels, while eating black beans was linked with reduced inflammation.

 

"Individuals with prediabetes often exhibit impaired lipid metabolism and chronic low-grade inflammation, both of which can contribute to the development of conditions like heart disease and type 2 diabetes,” said Morganne Smith, a doctoral candidate at Illinois Institute of Technology. “Our study found that bean consumption helped significantly lower cholesterol and reduce inflammation in people with prediabetes, although glucose levels were not changed."

 

Black beans and chickpeas are commonly consumed but often overlooked in detailed studies regarding their impact on cholesterol and inflammation among those at risk for heart disease or diabetes. The new study is part of a larger project exploring how eating black beans and chickpeas affects inflammation and insulin response through gut microbiome activity.

 

“Our study showed the benefits of consuming beans in adults with pre-diabetes, but they are a great option for everyone,” said Smith. “These findings could be used to inform dietary guidelines, clinicians or public health programs focused on preventing heart disease and diabetes.”

 

To increase the study’s relevance to everyday life, the researchers conducted the study with participants in free-living conditions. Participants were randomly assigned to eat either 1 cup of black beans, chickpeas or rice (control) for 12 weeks. Blood samples were taken at baseline, 6 weeks and 12 weeks to track cholesterol, inflammation, and blood sugar, and glucose tolerance tests were conducted at the beginning and end of the study.

 

For the group consuming chickpeas, total cholesterol significantly decreased from an average of 200.4 milligrams per deciliter at the beginning of the study to 185.8 milligrams per deciliter after 12 weeks. For those eating black beans, the average level of pro-inflammatory cytokine interleukin-6 — a marker of inflammation — was 2.57 picograms per milliliter at baseline and significantly decreased to 1.88 picograms per milliliter after 12 weeks. No significant changes were observed in markers of glucose metabolism.

 

The researchers say that swapping beans — whether canned, dried or frozen — in place of less healthy options is a great place to start when trying to eat more beans. However, be aware of any additional ingredients like salt or sugar, depending on what you buy.

 

“There are a lot of ways to incorporate beans into your regular diet as a cost-effective way to support overall health and reduce the risk of chronic diseases,” said Smith. “You can blend them to add some thickness to a soup base, add them as a salad topping, or pair them with other grains like rice or quinoa.”

 

For the next phase of this project, the researchers plan to examine how consuming black beans and chickpeas influences gut health to better understand the connection between the gut microbiome and metabolic health.

Eating more phytosterols could lower your risk of heart disease and diabete

Compound found in nuts, vegetables, fruits and whole grains linked with markers of healthy metabolism and reduced inflammation

Detailed Breakdown:

• Oils: Rapeseed oil, wheat germ oil, and corn oil are particularly rich in phytosterols. 
• Nuts: Pistachios, almonds, and macadamia nuts are good sources. 
• Seeds: Flaxseed, sesame seeds, and sunflower seeds are also good sources. 
• Legumes: Kidney beans, chickpeas, and lentils are good sources. 
Vegetables: Broccoli, cauliflower, and Brussels sprouts contain significant amounts. 
Fruits: While fruits generally contain lower amounts than vegetables or oils, avocados, pineapples, oranges, and berries are still good sources. 

Heart disease and type 2 diabetes rank among the leading causes of death and disability in the United States, and eating a healthy diet rich in plant-based foods can help to prevent or delay both of these conditions. New research suggests that a particular component of plant-based foods, known as phytosterol, could be instrumental in lowering the risk.

 

According to the study, people who consumed more phytosterol—a compound structurally similar to cholesterol found in some plant foods—had a significantly lower risk of both heart disease and type 2 diabetes. Higher phytosterol intake was also associated with markers of better insulin regulation and reduced inflammation, as well as differences in the gut microbiome that may contribute to healthy metabolism.

 

“Our findings support the dietary recommendation of adhering to healthy plant-based dietary patterns that are rich in vegetables, fruits, nuts and whole grains,” said Fenglei Wang, PhD, research associate at the Harvard T.H. Chan School of Public Health. “These findings can help people make informed dietary choices.”

 

Wang will present the findings at NUTRITION 2025, the flagship annual meeting of the American Society for Nutrition held May 31–June 3 in Orlando, Florida.

 

While previous research has shown that phytosterols can help to improve health by lowering low-density lipoprotein (LDL), or “bad,” cholesterol, most clinical trials have used high doses of phytosterols, beyond what one would obtain through diet alone. The new study is among the first to show the benefits of phytosterols as part of a normal diet.

 

Wang and colleagues pooled data from three studies that collectively involved over 200,000 U.S. adults. All of the study participants were nurses or other health professionals, and almost 80% were women. During a follow-up period of up to 36 years, over 20,000 study participants developed type 2 diabetes and nearly 16,000 developed heart disease.

 

Based on food-frequency questionnaires, researchers estimated each participant’s intake of total phytosterols and three individual phytosterols: β-sitosterol, campesterol and stigmasterol. Participants in the top quintile for phytosterol intake consumed about 4-5 servings of vegetables, 2-3 servings of fruit, two servings of whole grains and half a serving of nuts per day.

 

Compared with those in the bottom quintile for phytosterol intake, those in the top quintile were 9% less likely to develop heart disease and 8% less likely to develop type 2 diabetes. Similar associations were observed for β-sitosterol, but not for campesterol or stigmasterol.

 

The researchers also analyzed the metabolites (products of metabolism) present in blood samples from over 11,000 study participants and other metabolic biomarkers in blood samples from over 40,000 participants. They found that total phytosterol and β-sitosterol were associated with favorable metabolites and metabolic markers relevant to heart disease and diabetes, pointing to a possible mechanism behind the association.

 

“Our clinical biomarker and metabolomic results suggest the involvement of insulin activity, inflammation and the metabolism of metabolites associated with type 2 diabetes and cardiovascular disease,” said Wang. “This suggests that phytosterol might reduce risk by alleviating insulin resistance and inflammation.”

 

The researchers also examined the makeup of the gut microbiome and associated enzymes in a subset of 465 study participants. They identified several microbial species and enzymes associated with higher phytosterol intake that may influence the production of metabolites associated with a lower risk of diseases.

 

“We found that the gut microbiome might play a role in the beneficial associations. Some species, such as Faecalibacterium prausnitzii, carry enzymes that could help degrade phytosterol, potentially influencing host metabolism,” said Wang.

 

Researchers noted that the study was observational and not designed to definitively confirm causation, but added that combining findings from epidemiological data, biomarkers and microbiome data strengthens the evidence.

 

How well do wearable tech track fitness metrics?

Many Americans rely on their Apple Watches or similar devices each day to count their steps, track workouts, and measure how many calories they burn. But are those wearable devices accurate?

University of Mississippi professor Minsoo Kang and doctoral student Ju-Pil Choe are working to answer that question.

Kang, a professor of sport analytics, and Choe reviewed 56 studies that compared the Apple Watch to trusted reference tools in measuring energy burned, heart rate and step counts.

Data from the National Institutes of Health shows that wearable technology has become increasingly popular across all types of users, from elite athletes to the general population, whether active or sedentary. As early as 2015, about 1 in 8 Americans reported using a wearable activity monitor. By 2019, wearable tech had become the top fitness trend, and the market continues to expand.

"If people are using them to make decisions about their workouts or even medical conditions, the data should be accurate," Choe said. "If the numbers are off, it could lead to confusion, overtraining or even miss health warnings."

The Ole Miss researchers conducted a meta-analysis to evaluate how the device's accuracy varied by age, health status, Apple Watch version and type of physical activity.

The findings showed that Apple Watches are generally accurate when measuring heart rate and step counts. The researchers reported mean absolute percent errors, a standard measure of accuracy, of 4.43% for heart rate and 8.17% for step counts, while the error for energy expenditure rose to 27.96%.

This inaccuracy was observed across all types of users and activities tested, including walking, running, cycling and mixed-intensity workouts.

This inaccuracy was observed across all types of users and activities tested, including walking, running, cycling and mixed-intensity workouts.

The results indicated that Apple Watches can be a good support tool, such as for tracking basic activity after surgery, but they should not replace clinical tools or medical judgment, Kang said.

"These devices are great for keeping track of habits and staying motivated," he said. "But do not take every number as 100% truth, especially the calories.

"Think of it as a helpful guide, not a diagnostic tool. It is useful but not perfect."

The researchers noted that newer models seem to be more accurate.

"While we cannot say every update is a big leap forward, there is a noticeable trend of gradual improvements over time," Choe said. "It shows that Apple is refining the technology over time."

Kang said he hopes this study will help consumers make informed choices about buying and using wearable devices and help manufacturers improve the technology people rely on daily.

"By showing where the weaknesses are, we can help developers get real feedback," he said. "If they know what needs to be fixed, they can design better sensors or algorithms.

"Our findings can guide improvements and help make these devices more useful for both everyday users and health care providers."

Low calorie diets linked to heightened risk of depressive symptoms

 

Following a low calorie diet is linked to a heightened risk of depressive symptoms, finds research published in the open access journal, BMJ Nutrition Prevention & Health.

Men and those who are overweight may be especially vulnerable to the effects of restrictive eating, the findings suggest.

A ‘healthy’ diet rich in minimally processed foods, fresh fruits and vegetables, whole grains, nuts, seeds, lean proteins and fish, is generally associated with a lower risk of depression, while an ‘unhealthy’ diet, dominated by ultra-processed foods, refined carbs, saturated fats, processed meats and sweets, is generally associated with a heightened risk, explain the researchers.

But people follow many different types of diet for health or medical reasons, including those that restrict calories or particular nutrients, and it’s not clear if these other dietary patterns might be associated with a risk of depressive symptoms, they add.

To explore this further, they drew on 28,525 adult respondents (14,329 women and 14,196 men) to the nationally representative US National Health and Nutrition Examination Survey (NHANES) for the years 2007–18, who had completed the Patient Health Questionnaire-9 (PHQ-9) for depressive symptom severity.

In all, 2508 people (just under 8%) reported depressive symptoms, and 7995 participants (29%) had a healthy weight; 9470 (33%) were overweight; and 11060 (38%) were obese. 

Participants were asked if they were following any particular diet either to lose weight or for other health reasons, and if so, which of the 9 diet options set out in all 6 cycles of NHANES they were on.

Dietary patterns were categorised into 4 groups: (1) calorie-restrictive; (2) nutrient-restrictive (low in fat/cholesterol, sugar, salt, fibre, or carbs); (3) established dietary patterns (adapted for diabetes, for example); and (4) not on a diet. 

Most participants (25,009, 87%) said they weren’t on any specific diet, while 2026 (8%) followed a calorie-restrictive diet, 859 (3%) a nutrient-restrictive diet, and 631 (2%) an established dietary pattern. 

When stratified by sex, a greater proportion of men (12,772; 90%) than women (12,237; 85%) said they weren’t on a diet. Calorie restriction was most commonly reported by obese participants (1247;12%) and those who were overweight (594; 8%), while nutrient-restrictive and established dietary patterns were less commonly reported, with the highest proportion of established dietary pattern users among obese participants (359; 3%).

PHQ-9 scores were 0.29 points higher in those on calorie-restrictive diets than in those not on any specific diet.

The scores were higher among those who were overweight and following a calorie-restrictive diet: their PHQ-9 scores were 0.46 points higher, while a nutrient-restrictive diet was associated with a 0.61 point increase in PHQ-9 scores.

Calorie-restrictive diets were also associated with higher cognitive-affective symptom scores (measure of relationship between thoughts and feelings) while nutrient-restrictive diets were  associated with higher somatic symptom scores (excessive distress and anxiety about physical symptoms).

These scores also varied by sex: a nutrient-restrictive diet was associated with higher cognitive-affective symptom scores in men than in women not on a diet, while all 3 types of diet were associated with higher somatic symptom scores in men. 

And people living with obesity following an established dietary pattern had higher cognitive-affective and somatic symptom scores than those of a healthy weight not on a diet.

This is an observational study, and as such no firm conclusions can be drawn about causality. Respondents may not have accurately classified their diets either, say the researchers.

The findings also contradict those of previously published studies suggesting that low calorie diets improve depressive symptoms. But the researchers explain: “This discrepancy may arise because prior studies were primarily randomised controlled trials (RCTs) where participants adhered to carefully designed diets ensuring balanced nutrient intake.

“In contrast, real-life calorie-restricted diets and obesity often result in nutritional deficiencies (particularly in protein, essential vitamins/minerals) and induce physiological stress, which can exacerbate depressive symptomatology including cognitive-affective symptoms.” Another possible explanation might be a failure to lose weight or weight cycling—losing weight and then putting it back on, they suggest.

By way of an explanation for the observed gender discrepancies, the researchers point out that glucose and the fatty acid omega-3 are critical for brain health.  “Diets low in carbohydrates (glucose) or fats (omega-3s) may theoretically worsen brain function and exacerbate cognitive-affective symptoms, especially in men with greater nutritional needs,” they suggest.

Professor Sumantra Ray, Chief Scientist and Executive Director of the NNEdPro Global Institute for Food, Nutrition and Health, which co-owns BMJ Nutrition Prevention & Health with BMJ Group, comments: “This study adds to the emerging evidence linking dietary patterns and mental health, raising important questions about whether restrictive diets which are low in nutrients considered beneficial for cognitive health, such as omega-3 fatty acids and vitamin B12, may precipitate depressive symptoms. 

“But the effect sizes are small, with further statistical limitations limiting the generalisability of the findings. Further well designed studies that accurately capture dietary intake and minimise the impact of chance and confounding are needed to continue this important line of inquiry.”  

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Adopting the MIND diet—even later in life—is linked with reduced dementia risk

 As the U.S. population ages and dementia cases rise, many people are asking whether it is possible to prevent this devastating disease. According to a new study, the answer may be on your plate: People who followed a dietary pattern known as the MIND diet were significantly less likely to develop Alzheimer’s disease or related forms of dementia.

 

The MIND diet, which stands for Mediterranean-DASH Intervention for Neurodegenerative Delay, combines the Mediterranean diet with the blood pressure-lowering DASH (Dietary Approaches to Stop Hypertension) diet and also emphasizes proven brain-healthy foods like leafy green vegetables, berries, nuts and olive oil.

 The DASH and Mediterranean diets both emphasize plant-based foods, but differ in their focus. The DASH diet was specifically created to lower blood pressure, emphasizing potassium, magnesium, and calcium, and reducing salt and saturated fats. The Mediterranean diet is more flexible, focusing on overall health and longevity, with a greater emphasis on healthy fats from olive oil and fatty fish, and moderate alcohol consumption. 

Here's a more detailed breakdown:

Similarities:

• Emphasis on plant-based foods: Both diets prioritize fruits, vegetables, whole grains, legumes, and nuts. 
• Healthy fats: Both encourage the consumption of healthy fats, such as olive oil and fatty fish. 
• Reduced saturated and trans fats: Both diets aim to reduce the intake of unhealthy fats. 
• Reduced salt intake: While the DASH diet specifically focuses on reducing sodium intake, the Mediterranean diet generally encourages lower sodium due to its emphasis on whole, minimally processed foods. 
• Benefits for heart health: Both diets are known to be beneficial for heart health, with DASH being more effective for lowering blood pressure. 
• Diabetes management: Both diets can help manage blood sugar levels in individuals with type 2 diabetes. 

Differences:

• Focus:

  DASH diet is specifically designed to lower blood pressure, while the Mediterranean diet focuses on overall health and longevity. 
• Structure:

  DASH provides more structured guidelines, including specific serving sizes for different food groups, while the Mediterranean diet offers greater flexibility and variation in food choices. 
• Alcohol:

  DASH recommends avoiding alcohol, while the Mediterranean diet allows for moderate consumption of red wine. 
• Fish and dairy:

  The Mediterranean diet encourages regular consumption of fish, while the DASH diet allows for moderate intake of fish and poultry, and emphasizes low-fat dairy. 
• Sweets and sugary beverages:

  DASH recommends avoiding sweets and sugary beverages, while the Mediterranean diet allows for occasional moderate consumption. 
• Lifestyle factors:

  The Mediterranean diet traditionally emphasizes physical activity, communal dining, and stress reduction as important components of a healthy lifestyle, while the DASH diet focuses more on dietary factors. 

According to the study, the MIND diet had a stronger and more consistent risk reduction relationship with dementia than other healthy diets, although the relationship varied among five racial groups. Those who improved their adherence to the diet the most over time showed the greatest pattern of risk reduction. This beneficial relationship was seen similarly among younger and older groups, suggesting that there are benefits to adopting the diet at any age.

 

“Our study findings confirm that healthy dietary patterns in mid to late life and their improvement over time may prevent Alzheimer’s and related dementias,” said Song-Yi Park, PhD, associate professor at the University of Hawaii at Manoa. “This suggests that it is never too late to adopt a healthy diet to prevent dementia.”

 

Park will present the findings at NUTRITION 2025, the flagship annual meeting of the American Society for Nutrition held May 31–June 3 in Orlando, Florida.

 

Park and colleagues analyzed data from nearly 93,000 U.S. adults who provided information about their diet as part of a research cohort known as the Multiethnic Cohort Study starting in the 1990s. Participants were between 45-75 years old at baseline and over 21,000 developed Alzheimer’s or related dementias in the years that followed.

 

Overall, participants who scored higher for MIND adherence at baseline had a 9%

lower risk of dementia, with an even greater reduction—around 13%—among those who identified as African American, Latino or White. Baseline MIND diet adherence was not associated with a significant risk reduction among Native Hawaiian or Asian American participants. 

 

“We found that the protective relationship between a healthy diet and dementia was more pronounced among African Americans, Latinos and Whites, while it was not as apparent among Asian Americans and showed a weaker trend in Native Hawaiians,” said Park. “A tailored approach may be needed when evaluating different subpopulations’ diet quality.”

 

The results also showed that people who improved their adherence to MIND over 10 years (including those who didn’t follow the diet closely at first) had a 25% lower risk of dementia compared to those whose adherence declined. This trend was consistent across different ages and racial groups.

 

Researchers said that differences in dietary patterns and preferences among racial and ethnic groups could play a role in the variation they observed in the dementia-diet relationship. Since Asian Americans also experience lower rates of dementia than other groups, it is possible that the MIND diet may not reflect the advantages of diets that are more common among this population. Park said that further studies could help to clarify these patterns and added that interventional studies would be needed to verify cause and effect since the study was based on observational data.