Mangoes are rich in mangiferin - a polyphenol with strong antioxidant properties, helping to dilate blood vessels, improve blood circulation and reduce blood pressure in people with metabolic syndrome.
Mangiferin works by inhibiting free radicals and regulating the activity of ACE - an enzyme involved in vasoconstriction and hypertension. This effect is similar to the mechanism of some current drugs that treat high blood pressure.
According to the World Health Organization (WHO), a diet rich in potassium helps reduce the effects of sodium (salt) in the body, thereby reducing blood pressure. An average mango (200g) provides about 300mg of potassium, equivalent to 8-10% of the recommended daily requirement of adults.
Potassium not only helps dilate blood vessels and excrete sodium through the kidneys but also helps maintain a stable heart rate. The WHO has recommended that adults increase their daily dietary potassium intake, especially in people at risk of high blood pressure or who already have cardiovascular disease.
A diet rich in flavonoids and anti-inflammatory substances from fruits such as mangoes helps reduce vascular inflammation - a factor that contributes to chronic high blood pressure.
Mango contains pectin, a form of soluble fiber that can reduce LDL cholesterol in the blood, thereby reducing the risk of atherosclerosis and high blood pressure.
A common concern is that mangoes are naturally sweet and can easily increase blood sugar if eaten too much. However, the glycemic index (GI) of fresh mango is at a low average (GI = 51-56).
This means that mangoes do not cause sudden increases in blood sugar like candy or soft drinks.
Good for people with high blood pressure:
Eat fresh, unprocessed mangoes (such as drying them dry, juicing them with added sugar).
You should only eat 100-150g of mango per day (equivalent to 1/2 medium fruit).
Combine with foods rich in fiber and plant protein (such as oats, unsweetened yogurt) to slow down the absorption of natural sugar.
Special notes for people with high blood pressure:
Although mangoes have many benefits, people with high blood pressure should note:
Not eating mangoes at the same time as salty foods such as dipping sauce and fish sauce can increase sodium intake, which is counterproductive to regulating blood pressure.
Do not use mangoes instead of vegetables, consider mangoes as a side dish in a healthy diet.
People who take depression medications that contain fermentation inhibitors should consult a doctor before increasing the amount of potassium from food.
