Avocado and Mango Duo May Boost Heart Health in Those with Prediabetes

For the one in three Americans (98 million people) living with prediabetes, a simple dietary addition may offer significant heart health benefits. Fresh research suggests that incorporating one avocado and a cup of mango into your daily routine can positively impact key markers of cardiovascular health.

Study Details and Findings

A recent study published in the Journal of the American Heart Association investigated the effects of adding avocado and mango to the diets of adults with prediabetes. Participants were divided into two groups:

• Avocado-Mango (AM) Group: Consumed one medium Hass avocado and one cup of fresh mango daily for eight weeks.
• Control Group: Followed a similar calorie diet, but with carbohydrate-based foods replacing the avocado and mango.

Researchers found that those in the AM group experienced improvements in blood vessel function and diastolic blood pressure, particularly among men. Notably, participants did not alter their exercise habits or attempt weight loss during the study.

Improvements in Vascular Function

Blood vessel function was measured using flow-mediated dilation (FMD), a key indicator of endothelial function (blood vessel health). The AM group saw a significant increase in FMD to 6.7%, compared to a decline to 4.6% in the control group. This suggests a meaningful improvement in arterial health. [2]

Blood Pressure Benefits

Diastolic blood pressure also improved, especially in men. Men in the control group experienced an average increase of 5 mmHg in central blood pressure, while those consuming avocado and mango saw a reduction of approximately 1.9 mmHg. [3]

Nutritional Synergy of Avocado and Mango

Avocados and mangoes offer a complementary nutritional profile:

• Avocados: Rich in heart-healthy monounsaturated fats, fiber, potassium, and vitamins E, C, K, and B vitamins. They also contain antioxidants like lutein and zeaxanthin.
• Mangoes: Provide vitamin C, vitamin A, antioxidants (beta-carotene and polyphenols), potassium, and folate.

The AM group experienced measurable increases in total fruit intake, dietary fiber, vitamin C, and monounsaturated fat consumption compared to the control group. [1]

Implications and Future Research

Dr. Britt Burton-Freeman, the study’s principal investigator from Illinois Institute of Technology, emphasized the power of “food-first strategies” to reduce cardiovascular disease risk, particularly in vulnerable populations like those with prediabetes. [1]

The study suggests that small, nutrient-dense additions to the diet – like incorporating avocado and mango – may support heart health without requiring strict dietary rules or major lifestyle overhauls. [4]

While this research is promising, it’s important to remember that an avocado and a cup of mango a day are not a replacement for comprehensive medical care or a well-rounded healthy lifestyle. But, as part of a broader health strategy, these findings offer an encouraging and accessible approach to supporting cardiovascular wellness.