on PinterestA recent study suggests a daily avocado-mango combo may offer heart health benefits, such as lowering blood pressure.
on PinterestA recent study suggests a daily avocado-mango combo may offer heart health benefits, such as lowering blood pressure. Nadine Greeff/Stocksy
- Eating one avocado and 1 cup of mango daily may improve blood vessel function in as little as 8 weeks, according to new research.
- The avocado-mango combo was linked to better flow-mediated dilation in both men and women, with lower diastolic blood pressure more pronounced in men.
- Researchers say the benefits likely come from a mix of fiber, potassium, vitamin C, and heart-healthy fats.
- Experts stress that overall diet quality matters most, and mango and avocado work best as part of a balanced eating pattern.
Eating one avocado and 1 cup of mango daily may help improve heart health in as little as 8 weeks, according to a recent study.
Researchers at the Illinois Institute of Technology found that adults with prediabetes who followed this combination experienced improved blood vessel function and reductions in diastolic blood pressure.
Participants who followed the avocado and mango diet showed a notable improvement in flow-mediated dilation (FMD), a measure of blood vessel function. Their FMD rose to 6.7%, whereas it fell to 4.6% in the control group, indicating better vascular health in those consuming the fruit combination.
Diastolic blood pressure also improved in males. Those in the control group experienced an average increase in central blood pressure of 5 mmHg, while men in the avocado and mango group saw a reduction of around 1.9 mmHg.
Importantly, these benefits were observed without changes in calorie intake or body weight. The results were recently published in the Journal of the American Heart Association.
The researchers acknowledged that the study was funded by the National Mango Board and the Hass Avocado Board, which is important to consider when interpreting the findings.
Avocado-mango combo improves heart health
Karen E. Todd, a registered dietitian nutritionist at The Supplement Dietitian, said that while the findings of the new study are promising, it doesn’t mean that a mango-avocado combination is a magic bullet. Todd wasn’t involved in the study.
Rather, she said the research highlights how replacing lower-quality foods with nutrient-dense options can improve heart health markers over time.
“The study fits with what we already know about diet quality and heart health. In this trial, adults with prediabetes who ate one avocado plus 1 cup of mango daily for 8 weeks had better flow-mediated dilation, a marker of blood vessel function, than the control group,” she told Healthline.
“The intervention also increased intake of fruit, fiber, vitamin C, and monounsaturated fat, which are all consistent with a more heart-supportive eating pattern.”
Todd noted that certain nutrients in mangos and avocados likely contributed to the positive results.
“Mango likely helps heart health through a combination of vitamin C, potassium, and fiber,” she said.
“Vitamin C acts as an antioxidant and supports blood vessel integrity, potassium helps regulate blood pressure, and fiber supports cholesterol and blood sugar control. Together, these nutrients support both vascular function and overall cardiometabolic health.”
Todd said the biggest heart-health advantage of avocados is their unsaturated fat profile, especially monounsaturated fats, along
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