Incorporating a daily serving of one avocado along with a cup of mango has been shown to enhance vascular health markers and diminish crucial cardiometabolic risk factors in individuals experiencing elevated blood glucose levels. This suggests that a straightforward dietary adjustment could fortify cardiac well-being considerably before the onset of diabetes.
In adults diagnosed with prediabetes, the consistent daily consumption of avocado and mango leads to a greater intake of fruits, a more varied nutrient profile, and an improvement in vascular function pertinent to cardiovascular health. Image courtesy of Tomek Walecki.
The prevalence of type 2 diabetes and prediabetes presents a significant and escalating global health challenge.
Within the United States, a considerable portion of the population, exceeding one in three individuals, has prediabetes, with a striking majority, up to eighty percent, remaining unaware of their condition.
Characterized by blood glucose levels that surpass normal ranges but fall below the diagnostic threshold for type 2 diabetes, prediabetes is also associated with hyperinsulinemia stemming from insulin resistance.
Individuals identified with prediabetes face a heightened susceptibility to developing type 2 diabetes and are more prone to experiencing complications such as endothelial dysfunction, which can precipitate both macrovascular and microvascular conditions.
Currently, preventive strategies are recognized as the most economically viable therapeutic approach and are therefore a paramount concern for public health initiatives.
In a recent investigation, Professor Britt Burton-Freeman of Illinois Tech, alongside her research team, directed participants diagnosed with prediabetes to adhere to an Avocado-Mango (AM) dietary regimen. This involved integrating one medium Hass avocado and one cup of fresh mango into their daily meals and snacks over a period of eight weeks.
A comparative control cohort was assigned a diet matched for caloric content, wherein avocado and mango were substituted with carbohydrate-rich foods of equivalent energy value.
The participants following the AM diet exhibited notable enhancements in their blood vessel functionality, a factor crucial for effective circulation, and demonstrated improvements in diastolic blood pressure, a critical determinant of long-term cardiac health, when contrasted with the control group.
A statistically significant betterment in blood vessel performance was observed among those adhering to the AM diet.
Specifically, there was a substantial elevation in flow-mediated dilation (FMD), a key indicator of endothelial function (and thus vascular health), reaching 6.7%, whereas the control group experienced a decrease to 4.6%. This indicates a clinically meaningful positive impact.
Diastolic blood pressure also underwent considerable improvement, with particular benefits noted among the male participants.
In the control group, men registered an average augmentation in central blood pressure of 5 mmHg. Conversely, men in the AM diet intervention group experienced a reduction of approximately 1.9 mmHg—a disparity that holds clinical significance if maintained over time.
These advantageous outcomes were achieved without alterations to overall caloric intake or body weight, inferring that nutrient-dense fruits like avocados and mangoes can contribute to cardiovascular wellness without necessitating drastic lifestyle modifications.
“This body of research substantiates the efficacy of food-centric approaches in mitigating cardiovascular disease risk, particularly within populations that are susceptible, such as those with prediabetes,” Professor Burton-Freeman remarked.
“It offers an encouraging perspective: modest, nutrient-rich dietary additions—such as incorporating avocado and mango into daily meals and snacks—can bolster cardiac health without the imposition of stringent dietary restrictions or major overhauls.”
The AM cohort also experienced increased levels of dietary fiber, vitamin C, and beneficial monounsaturated fats known to support cardiovascular function, all without any concomitant changes in calorie consumption or body mass.
Certain indicators of kidney function, including the estimated glomerular filtration rate (eGFR), also showed improvement.
Although no statistically significant variations were identified in cholesterol levels, blood sugar metrics, or inflammation markers, the findings underscore the inherent value of supplementing one’s diet with nutrient-rich fruits, especially for individuals at elevated risk of developing type 2 diabetes and cardiovascular ailments.
“In summation, an augmented consumption of fruits, specifically avocado and mango, yielded alterations in vascular function that are critically important for cardiovascular health within a population facing heightened risks for cardiovascular complications,” the study’s authors concluded.
Their findings were disseminated in the Journal of the American Heart Association and can be accessed via the following link: publication.
__________
Chelsea Preiss et al. 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 15 (4); doi: 10.1161/JAHA.124.040933
