Daily consumption of mangoes and avocados may provide significant, unexpected benefits for heart health, according to new research. A recent eight-week study found that adults with prediabetes who regularly included both fruits in their diets experienced improvements in blood pressure and blood vessel function, all without gaining weight or increasing their calorie intake.
These findings are particularly relevant for the 98 million Americans—one in three—who live with prediabetes, a condition characterized by elevated blood sugar levels that have not yet progressed to type 2 diabetes. Published in the Journal of the American Heart Association, the study suggests that integrating these nutrient-dense fruits into daily meals can support cardiovascular health.
Led by researchers at the Illinois Institute of Technology (Illinois Tech), the investigation focused on an Avocado-Mango (AM) diet. Participants in this group consumed one medium Hass avocado and one cup of fresh mango daily for eight weeks. For comparison, a control group followed a similar dietary plan but replaced the fruits with carbohydrate-based foods containing equivalent calories.
The results highlighted notable differences between the two groups, specifically regarding blood vessel functionality and blood pressure trends over time. One of the most distinct improvements was observed in the blood vessels’ ability to expand as blood flows through them. This flexibility is crucial for maintaining healthy circulation and serves as a key indicator of cardiovascular health.
To assess this, researchers measured flow-mediated dilation (FMD), a standard test for endothelial function. The endothelium is the thin layer of cells lining the interior of blood vessels, responsible for regulating circulation by controlling the widening and narrowing of arteries.
In the group consuming avocado and mango, FMD measurements increased significantly to 6.7%. In contrast, the control group saw a decline to 4.6%. This divergence indicates that regular consumption of these fruits may enhance the effectiveness of blood vessel function.
Blood pressure readings also reflected positive changes, particularly among male participants. Men in the control group experienced an average rise of 5 mmHg in central blood pressure, whereas those in the avocado and mango group saw a decrease of approximately 1.9 mmHg.
Diastolic blood pressure, the lower number in a reading, indicates the pressure within arteries when the heart relaxes between beats. Keeping these levels healthy is vital, as high blood pressure places extra strain on the cardiovascular system. Researchers noted that if these differences persist over time, they could be clinically significant.
Notably, these cardiovascular benefits occurred without significant changes in body weight or total calorie consumption. This implies that the nutritional quality of food can impact heart health even when weight remains stable.
“This research reinforces the power of food-first strategies to help reduce cardiovascular disease risk, particularly in vulnerable populations like those with prediabetes,” said Britt Burton-Freeman, PhD, Principal Investigator and Professor at Illinois Tech. “It’s an encouraging message: small, nutrient-dense additions—like incorporating avocado and mango into meals and snacks—may support heart health without the need for strict rules or major dietary overhauls.”
Beyond vascular and blood pressure improvements, participants in the avocado and mango group consumed more fiber, vitamin C, and monounsaturated fats. These nutrients are linked to cardiovascular wellness and may help explain the study's benefits.
Researchers also observed improvements in certain kidney health indicators, such as estimated glomerular filtration rate (eGFR), which measures how effectively kidneys filter waste from the blood.
However, the fruits did not improve every health metric. Cholesterol levels, blood sugar markers, and inflammation indicators remained largely unchanged compared to the control group.
Although mangoes and avocados differ in flavor and nutritional composition, they offer complementary nutrients that support metabolic and cardiovascular health.
•Mango: Provides 2g of dietary fiber per serving (7% DV; serving size: ¾ cup) and is an excellent source of vitamin C (50% DV). Vitamin C acts as an antioxidant to protect cells from damage, while fiber aids digestion, blood sugar regulation, weight management, and cardiovascular health.
•Avocado: Contains 3g of fiber per serving (11% DV; serving size: 50 g or 1/3 of a medium avocado), which helps manage cholesterol, blood sugar, and body weight. It also supplies 6g of unsaturated fats, which support heart health by lowering LDL ("bad") cholesterol when they replace less healthy fats. Additionally, avocados provide 250mg of potassium (6% DV), a mineral that helps regulate blood pressure.
Together, these fruits offer a convenient way to boost the nutritional value of everyday meals. However, the study did not determine if eating them together offers greater benefits than consuming either fruit alone.
Incorporating these fruits does not require a complex diet. Their contrasting textures and flavors make them versatile for salads, smoothies, and grain bowls. Fresh mango can add sweetness to savory dishes, while avocado provides a rich, creamy texture. Recipes such as Mango Avocado Tuna Ceviche or an Avocado and Mango Topper are easy options. More recipes and nutritional details are available at Mango.org and LoveOneToday.com.
The investigation involved 82 adults aged 25 to 60 with prediabetes and a BMI classified as overweight or obesity (25–35 kg/m2). Participants were generally healthy, non-smokers, not on specialized diets, and free of major chronic medical conditions.
Over the eight-week period, participants followed calorie-controlled plans modeled on typical American dietary patterns. The avocado and mango group received their daily fruit servings, while the control group received calorie-matched carbohydrate alternatives. To ensure consistency, researchers prepared and provided meals covering 75% of each participant’s estimated daily calorie needs. Participants independently chose their remaining foods, allowing some flexibility while helping researchers limit dietary differences and encourage adherence.
Key measurements included FMD (a noninvasive assessment of blood vessel response to increased circulation), blood pressure, blood sugar, metabolic indicators, inflammation, kidney function, and dietary nutrient intake.
Despite the addition of fruits, the avocado and mango group did not show significant changes in body weight or overall calorie intake. This suggests that adding nutrient-dense foods to a balanced diet may improve cardiometabolic health without causing weight gain.
The study’s strengths include its controlled feeding approach, parallel comparison groups, and focus on whole fruits rather than isolated nutrients or supplements.
However, researchers acknowledged limitations. The eight-week intervention duration means it is unclear if improvements persist long-term. Additionally, the participant pool was narrow—adults with prediabetes and overweight or obesity—so findings may not apply to other populations.
The study measured cardiovascular risk indicators rather than long-term outcomes like heart attacks or strokes. Larger, longer-term studies are needed to determine if these changes lead to lasting reductions in cardiovascular disease risk.