Daily Mango and Avocado Consumption May Improve Heart Health in Those with Prediabetes

A daily serving of mango and avocado could offer a simple, food-first approach to improving cardiovascular health, particularly for individuals with prediabetes, according to recent research.

Prediabetes, a condition affecting roughly one in three Americans – around 98 million people – is characterized by higher-than-normal blood sugar levels that haven’t yet reached the threshold for a type 2 diabetes diagnosis. The Centers for Disease Control and Prevention (CDC) notes that this condition increases the risk of serious health complications, including heart disease, kidney problems, and vision loss.

Study Details and Findings

A clinical study conducted at the Illinois Institute of Technology investigated the effects of incorporating mango and avocado into the diets of adults with prediabetes. Published in the Journal of the American Heart Association, the eight-week study involved 82 overweight or obese participants (BMI between 25 and 35 kg/m²) with prediabetes who were non-smokers and free from major chronic conditions.

Participants were divided into two groups: one group consumed one cup of fresh mango and one medium Hass avocado daily, while the control group ate calorie-matched foods without these fruits. The results demonstrated a significant improvement in vascular function among those consuming avocado and mango.

• Flow-Mediated Dilation (FMD): Participants in the avocado-mango group experienced a 6.7% increase in FMD, a key indicator of blood vessel health, compared to a 4.6% decrease in the control group.
• Diastolic Blood Pressure: Diastolic blood pressure improved, particularly in men, who saw a 1.9 mmHg reduction in central blood pressure compared to a 5 mmHg increase in the control group.
• Nutrient Intake: The avocado-mango group also showed increased intake of dietary fiber, vitamin C, and monounsaturated fats, without any increase in weight or total calorie consumption.

The “Food-First” Approach

Britt Burton-Freeman, Ph.D., professor at Illinois Tech and principal investigator of the study, emphasized the importance of a “food-first” approach. “This research reinforces the power of food-first strategies to help reduce cardiovascular disease risk, particularly in vulnerable populations like those with prediabetes,” she stated.

This approach focuses on incorporating nutrient-dense, natural foods into the diet rather than relying on strict dietary restrictions.

Nutritional Benefits of Mango and Avocado

Both mango and avocado offer unique nutritional benefits:

• Avocado: Rich in unsaturated fats, avocados are often called the “butter of the fruit world.” They also provide protein, vitamin B6, vitamin C, and vitamin A, contributing to skin health.
• Mango: Mangoes are a good source of essential vitamins, including vitamin A, and inorganic salts like potassium, phosphorus, and iron, as well as various amino acids.

Implications and Future Research

The study suggests that adding just one avocado and one cup of mango to the daily diet could be a practical and accessible lifestyle modification for improving cardiovascular health and potentially preventing the progression to type 2 diabetes. Further research is ongoing to explore the long-term effects of this dietary approach.