Eating mangoes every day might help postmenopausal women improve their heart health, according to a new study. Researchers found that having about two servings a day lowered blood pressure and “bad” cholesterol levels. Mangoes also caused a smaller spike in blood sugar compared to white bread, which may help reduce the risk of insulin issues.

In the study, women between ages 50 and 70 ate about 1.5 cups of mangoes daily for two weeks. By the end, they had lower blood pressure and cholesterol. Their blood sugar also returned to normal faster after eating mangoes than after eating white bread. Experts say mangoes are rich in fiber and nutrients that may protect the heart.

Mangoes are easy to add to your diet. You can blend them into smoothies, mix them into salads, or enjoy them as a snack. While this study was small, it shows how simple food choices might make a big difference for heart health after menopause.