Researchers at Illinois Institute of Technology found that adults with prediabetes who ate one medium Hass avocado and one cup of fresh mango daily for eight weeks showed improvements in blood vessel function and blood pressure, without gaining weight.
The study, published in the Journal of the American Heart Association, enrolled 82 adults aged 25 to 60 with prediabetes and overweight or obesity. One group consumed the avocado and mango daily while a control group ate carbohydrate-based foods with equivalent calories. Researchers supplied 75% of participants' daily meals to ensure consistency.
The avocado and mango group showed a flow-mediated dilation (FMD) measurement of 6.7%, which reflects blood vessel flexibility, compared to 4.6% in the control group. FMD is a standard test of endothelial function. The endothelium is the thin layer of cells lining blood vessels that regulates circulation.
Male participants consuming avocado and mango saw central blood pressure decline by approximately 1.9 mmHg, while men in the control group experienced a 5 mmHg increase. Diastolic blood pressure, the lower number in a blood pressure reading, reflects pressure when the heart relaxes between beats.
"This research reinforces the power of food-first strategies to help reduce cardiovascular disease risk, particularly in vulnerable populations like those with prediabetes," said Britt Burton-Freeman, Principal Investigator and Professor at Illinois Tech.
Participants consuming the fruits consumed more fiber, vitamin C, and monounsaturated fat. Researchers also observed improvements in kidney function measurements including estimated glomerular filtration rate (eGFR). However, cholesterol levels, blood sugar, and inflammation markers showed no significant changes compared with the control group. The study did not determine whether eating both fruits together provided greater benefits than either fruit alone.