New research suggests that the daily consumption of avocado and mango could offer significant support for certain heart health markers, particularly for individuals with prediabetes. Prediabetes, a prevalent condition in the United States, is known to increase the risk of type 2 diabetes and cardiovascular disease. The study notably indicates that this fruit combination may enhance flow-mediated dilation (FMD)—a measure of how easily blood vessels can relax in response to increased blood flow.

The study, led by Britt Burton-Freeman, PhD, a professor at Illinois Tech and director of the Center for Nutrition Research, aimed to explore whether simple dietary adjustments could improve cardiovascular markers. The researchers emphasized that large dietary overhauls can be overwhelming, and this study highlights that even small, consistent changes can yield positive results for heart health.

To investigate the effects, researchers followed 82 adults with prediabetes for an eight-week period. Participants were divided into two groups: one group consumed a daily cup of mango and a daily cup of avocado, while the control group consumed other foods providing an equivalent number of calories. Both groups received pre-prepared breakfasts, snacks, and either lunch or dinner, with some flexibility for personal food choices at home.

Before and after the study, participants underwent flow-mediated dilation (FMD) tests, which assess the ability of the endothelium—the inner lining of blood vessels—to relax in response to increased blood flow. The findings, published in the Journal of the American Heart Association, revealed that the mango and avocado group experienced an average 1% improvement in FMD, whereas the control group observed a slight decline. This 1% increase in FMD is particularly significant, as it has been correlated with approximately a 13% lower risk of cardiovascular events such as stroke or heart attack.

Beyond FMD, the study also noted that men in the avocado-mango group showed a slightly lower average diastolic blood pressure after eight weeks, a positive change contrasted with an increase in the control group. Research underscores that even modest reductions in diastolic blood pressure can meaningfully decrease heart health risks. Furthermore, participants consuming mango and avocados also exhibited an increased overall intake of fiber, vitamin C, and healthy fats.

The study's findings also challenge the notion that fruits, especially those beyond low glycemic berries, are problematic for metabolic health. Lara Zakaria, PharmD, CNS, an integrative pharmacist and nutritionist, highlighted that this research pushes back on this persistent narrative, affirming the benefits of diverse fruit consumption.

However, the study also acknowledged several limitations. It was a small, short-term trial, and its results may not be generalizable to the approximately two-thirds of U.S. adults without prediabetes, as all participants had the condition. Additionally, the study measured early markers of cardiovascular health rather than long-term outcomes like heart attack or stroke, as noted by Kevin Shah, MD, a cardiologist at MemorialCare Heart & Vascular Institute. It's also important to note that the study received funding from the Hass Avocado Board and the National Mango Board.

Despite these limitations, if daily consumption of mango and avocado does improve vascular health, several mechanisms could be at play. While the researchers did not directly delve into these mechanisms, Burton-Freeman noted that both fruits have existing published data supporting their individual benefits. Mangos and avocados are rich in essential nutrients like vitamin C and potassium, which are known to enhance endothelial function—how effectively the inner lining of blood vessels regulates blood flow and dilation. Both fruits also contain phytochemicals, compounds that help protect the inner lining of blood vessels. Zakaria suggested a synergistic effect, where the monounsaturated fats in avocados might aid the body in absorbing these beneficial phytochemicals, reinforcing the holistic nature of whole food nutrition.

For everyday eating, Zakaria encourages everyone, regardless of prediabetes status, to increase both the quantity and variety of fruit in their diet, suggesting mango and avocado as excellent starting points. She highlighted that these are not