Daily Avocado and Mango Consumption Linked to Improved Heart Health in Prediabetes

Daily Avocado and Mango Intake May Enhance Heart Health in Prediabetes

A recent study published in the Journal of the American Heart Association suggests that consuming one avocado and one cup of mango daily may improve heart health markers, including blood vessel function and blood pressure, in adults with prediabetes within eight weeks.

The research, conducted by scientists at the Illinois Institute of Technology, found that participants who followed this dietary combination experienced notable improvements in vascular health compared to a control group. The study was funded by the National Mango Board and the Hass Avocado Board.

Key Findings from the Study

• Improved blood vessel function: Participants consuming avocado and mango showed a rise in flow-mediated dilation (FMD) to 6.7%, compared to a decline to 4.6% in the control group.
• Lower diastolic blood pressure in men: Men in the avocado-mango group saw a reduction of approximately 1.9 mmHg in diastolic blood pressure, while the control group experienced an average increase of 5 mmHg in central blood pressure.
• No changes in calorie intake or body weight: The benefits were observed without alterations in overall calorie consumption or body weight.

Nutritional Benefits of Avocado and Mango

Researchers attribute the positive outcomes to the nutrient profile of avocados and mangos, which include:

• Fiber
• Potassium
• Vitamin C
• Heart-healthy monounsaturated fats

Karen E. Todd, a registered dietitian nutritionist at The Supplement Dietitian, emphasized that the study underscores the importance of diet quality rather than a single "magic bullet" food. Todd, who was not involved in the research, explained:

"The study fits with what we already know about diet quality and heart health. In this trial, adults with prediabetes who ate one avocado plus 1 cup of mango daily for 8 weeks had better flow-mediated dilation, a marker of blood vessel function, than the control group."

Todd added that the combination of nutrients in mangos and avocados likely contributed to the results:

"Mango likely helps heart health through a combination of vitamin C, potassium, and fiber. Vitamin C acts as an antioxidant and supports blood vessel integrity, potassium helps regulate blood pressure, and fiber supports cholesterol and blood sugar control. Together, these nutrients support both vascular function and overall cardiometabolic health."

Expert Insights on Diet and Heart Health

Todd cautioned that while the findings are promising, the avocado-mango combination should be part of a balanced eating pattern rather than a standalone solution. She highlighted that replacing lower-quality foods with nutrient-dense options can lead to long-term improvements in heart health markers.

The study’s authors acknowledged the funding sources but noted that the results were based on rigorous scientific methods and peer-reviewed publication standards.

What This Means for People with Prediabetes

The research suggests that incorporating avocados and mangos into a daily diet may offer measurable heart health benefits for individuals with prediabetes. However, experts stress that overall dietary patterns and lifestyle factors play a critical role in managing heart health and blood pressure.