For the 98 million Americans currently living with prediabetes, everyday food choices can significantly shape long-term heart health. A recent study from the Illinois Institute of Technology, published in the Journal of the American Heart Association, highlights a simple and delicious dietary strategy to help manage this risk: pairing avocado with mango.
The Avocado-Mango (AM) Diet
In this eight-week study, adults with prediabetes incorporated one medium Hass avocado and one cup of fresh mango into their daily meals and snacks. To keep the diet balanced, these nutrient-dense fruits replaced carbohydrate-based foods of a similar caloric value. This straightforward swap allowed participants to boost their intake of fiber, vitamin C, and monounsaturated fats without increasing their total daily calorie intake or altering their body weight.
The results of the study showcased impressive improvements in vascular function. Participants on the AM diet experienced a significant rise in flow-mediated dilation (FMD), which is a key indicator of endothelial, or blood vessel, health. Their FMD increased to 6.7%, indicating significantly better blood vessel function compared to the control group, whose FMD declined to 4.6%.
Additionally, the diet lowered diastolic blood pressure, particularly among men. Men eating the avocado and mango combination saw an average decrease in central blood pressure of approximately 1.9 mmHg, whereas those in the control group saw an average increase of 5 mmHg. The study also observed positive changes in kidney function markers, such as the estimated glomerular filtration rate (eGFR).
Why does this specific fruit pairing work so well? The answer lies in their complementary nutritional profiles:
- Avocados are rich in potassium, an essential nutrient for maintaining healthy blood pressure, and they deliver unsaturated fats that can help lower LDL cholesterol.
- Mangos are packed with vitamin C, a powerful antioxidant known to support cardiovascular health, weight management, and blood sugar regulation.
- Both fruits are excellent sources of dietary fiber, which helps regulate cholesterol, blood sugar, and overall body weight.
Perhaps the most encouraging takeaway from this research is that these cardiovascular benefits were achieved without strict dietary rules, major lifestyle overhauls, or forced restrictions. Dr. Britt Burton-Freeman, the study’s Principal Investigator, emphasizes that this research reinforces the power of “food-first strategies”. Making small, nutrient-dense additions to your meals, like fresh mango and avocado, provides a practical and enjoyable way to meaningfully reduce cardiovascular disease risk.
References:
Preiss, C., Tunio, S., Hirimuthugoda, L. K., Zoltoski, R., Ellison, R. L., Sandhu, A. K., Edirisinghe, I., & Burton‐Freeman, B. M. (2026). Effects of increasing total fruit intake with avocado and mango on endothelial function and cardiometabolic risk factors in adults with prediabetes. Journal of the American Heart Association. https://doi.org/10.1161/JAHA.124.040933
National Mango Board & Hass Avocado Board. (2026, April 8). Researchers say that eating mango with avocado offers surprising heart benefits. SciTechDaily.
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