Research links avocado and mango consumption to better vascular health

Consuming avocado and mango every day could support heart health, according to a study conducted on prediabetic adults by researchers at the Illinois Institute of Technology and published in the Journal of the American Heart Association. According to Science Daily, the results are particularly relevant considering that one in three people in the US is prediabetic. 

The study, funded by the National Mango Board and the Hass Avocado Board, looked into the health of 82 prediabetic adults aged 25 to 60 classified by researchers as overweight or obese. According to the paper, participants were generally healthy, non-smokers, did not follow special diets, and had no major chronic diseases.

Healthy diets offer health results

For eight weeks, the team behind the experiment followed calorie-controlled meal plans based on typical US dietary patterns. One group ate half a Hass avocado and a cup of fresh mango daily, while the control group received carbohydrate-based alternatives with comparable caloric content.

To make the comparison as consistent as possible, researchers prepared and delivered meals covering 75 percent of each participant's estimated daily caloric needs, with them choosing the rest of their food independently. This gave the cohort some flexibility while helping researchers limit differences between the two diets and promote adherence.

After the study period, participants who consumed avocado and mango showed improvements in blood vessel function and diastolic blood pressure, especially men. These benefits occurred without weight gain or changes in calorie intake.

“This research reinforces the power of food-based strategies to help reduce the risk of cardiovascular disease, especially in vulnerable populations such as people with prediabetes,” said lead researcher and Illinois Institute of Technology professor Britt Burton-Freeman.

What research says about mango and avocado

The publication emphasized that mango provides dietary fiber and is an excellent source of vitamin C, an antioxidant that helps protect cells. Meanwhile, the fruit’s high fiber content supports digestion and could help regulate blood sugar, weight management, and support cardiovascular health.

As for avocado, the study highlighted its high fiber levels, which help control cholesterol, blood sugar, and body weight. The fruit also provides unsaturated fats that can help reduce LDL cholesterol, and potassium, which can help regulate blood pressure.

The study did not specify whether eating both fruits together provides greater benefits than consuming them separately.

The main marker for good health

One of the clearest improvements found in the study was blood vessels’ ability to dilate as blood flows through them, helping to maintain healthy circulation.

To evaluate this response, researchers measured flow-mediated dilation, a standard test of endothelial function. Notably, the endothelium is a thin layer of cells lining the inside of blood vessels that helps regulate circulation and the dilation and contraction of arteries.

Among participants who ate avocado and mango, this measurement increased significantly, up to nearly seven percent. By contrast, in the control group, this marker fell by nearly five percent. The difference suggests that regular consumption of these fruits could help blood vessels function more effectively.

*All images are referential via Shutterstock

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