A new study suggests that incorporating one avocado and a cup of mango into the daily diet can significantly improve vascular health and reduce cardiometabolic risk factors in adults with prediabetes. The research, published in the Journal of the American Heart Association, demonstrates that this simple dietary adjustment may strengthen heart health before the onset of full-blown type 2 diabetes.
The Growing Prediabetes Crisis
Prediabetes is a major public health concern. In the United States, over one-third of adults have prediabetes, yet an estimated 80% remain undiagnosed. This condition, characterized by elevated blood sugar and insulin resistance, dramatically increases the risk of developing type 2 diabetes and associated cardiovascular complications. The current, most effective approach is prevention.
Study Design: Avocado-Mango vs. Control
Researchers at Illinois Tech, led by Professor Britt Burton-Freeman, conducted a controlled trial. Participants with prediabetes were divided into two groups: one consuming one medium Hass avocado and one cup of fresh mango daily, and a control group following a similar diet with calorically matched carbohydrate-based alternatives. The study lasted eight weeks.
Key Findings: Vascular Function and Blood Pressure
The avocado-mango (AM) group exhibited substantial improvements in blood vessel function. Specifically, participants showed a 6.7% increase in flow-mediated dilation (FMD) —a critical measure of endothelial health—while the control group experienced a decrease to 4.6%. This suggests that the AM diet meaningfully supports healthy circulation.
Moreover, diastolic blood pressure improved significantly, particularly in men. The control group saw an average increase of 5 mmHg, whereas the AM group experienced a reduction of approximately 1.9 mmHg. This difference, though seemingly small, can be clinically relevant over time.
Nutrient Impact Without Calorie Changes
Importantly, these benefits occurred without alterations in overall calorie intake or body weight. The AM group saw increases in fiber, vitamin C, and heart-healthy monounsaturated fats—nutrients known to promote cardiovascular wellness. Select kidney function markers also improved. While cholesterol, blood sugar, and inflammation remained largely unchanged, the study underscores the value of nutrient-dense fruits in mitigating cardiovascular risk.
Implications for Prevention
“This research reinforces the power of food-first strategies to help reduce cardiovascular disease risk, particularly in vulnerable populations like those with prediabetes,” Professor Burton-Freeman stated. “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.”
The study highlights that dietary interventions, even minor ones, can have a tangible impact on vascular health. Encouraging the consumption of avocado and mango may be a practical step in preventing the progression from prediabetes to type 2 diabetes and reducing long-term cardiovascular complications.
