A new study suggests that a daily combination of two common fruits – avocado and mango – may contribute to improving heart health markers, especially among people with pre-diabetes. The findings, published earlier this year in the journal of the American Heart Association, indicate an improvement in blood vessel function and a decrease in diastolic blood pressure among participants who consumed the combination regularly.
The study included 82 adults with pre-diabetes, who were divided into two groups: One group incorporated one avocado and one cup of mango into their daily diet for eight weeks, while the second group consumed alternative foods with a similar caloric value. The researchers, from the Nutrition Research Center at the Illinois Institute of Technology in Chicago, examined blood vessel dilation capacity – a key indicator of cardiovascular health – and found that the group consuming the fruits showed improvement, while no similar change was observed in the control group.
Improvement in markers – but in the short term
In addition to improved blood vessel function, participants in the intervention group also showed better diastolic blood pressure values – the lower number in a blood pressure reading – with the effect being especially noticeable among men. The researchers noted that adding avocado and mango to the diet may reduce nutritional risk factors and improve markers related to heart health, as part of a lifestyle change that can be implemented.
However, experts emphasize that the findings should be interpreted with caution. The duration of the study was relatively short – only eight weeks – and it was based on indirect markers rather than long-term outcomes such as heart attacks or the development of diabetes. In addition, the number of participants was relatively small, which limits the ability to generalize the conclusions.
Avocado is rich in monounsaturated fats, fiber, and potassium – components that contribute to cholesterol balance and satiety. Mango, on the other hand, provides vitamin C, antioxidants, and dietary fiber. The combination of the two may enrich the diet with a variety of essential components that support heart health.
However, there are also reservations. Mango contains a relatively high amount of natural sugar, which may be problematic for people with pre-diabetes if it is not part of a balanced diet. Experts recommend incorporating the fruits in place of less nutritious foods, while adapting to each person’s caloric and carbohydrate needs.
In addition, people who need to limit potassium intake – for example due to kidney problems – are advised to consult a medical professional before making significant dietary changes.
Diet quality above all
Beyond the specific combination examined, experts emphasize that the main importance lies in overall diet quality. According to them, consuming real, unprocessed food, alongside reducing sugars and processed foods, is the central factor in improving metabolic and cardiovascular health.
The study also illustrates the importance of incorporating a wide variety of fruits and vegetables into the daily diet, as each one provides unique components that contribute to health. However, additional long-term studies are needed to determine the effect of this specific combination on actual cardiovascular disease.