Whether in a smoothie, salad or quick snack, this combo has some nutritious benefits to offer.
Reviewed by Dietitian Jessica Ball, M.S., RDKey Points
- Prediabetes, a risk factor for cardiovascular disease, is common and underdiagnosed in the US.
- Adding an avocado and 1 cup of mango daily improved heart health in adults with prediabetes.
- Even without a full diet overhaul, small, achievable adjustments can support heart health.
When it comes to iconic duos, avocado and mango probably aren’t the first pair that comes to mind. But new research suggests that they might deserve a spot on the list–especially for adults with prediabetes.
Prediabetes is both common and underdiagnosed in the United States. In fact, about one in three individuals have prediabetes, and as many as eight in 10 adults don’t know they have it. Beyond increasing the risk of type 2 diabetes, prediabetes is also linked to a higher risk of cardiovascular disease. While we know that factors like age and genetics play a role in the development of prediabetes, diet and lifestyle habits remain some of the most powerful–and modifiable–tools for prevention.
There’s no shortage of research showing that comprehensive diet and lifestyle changes can reduce the risk of prediabetes. But let’s be honest: sweeping overhauls can be hard to stick with. Sometimes a small, sustainable shift is more realistic than a total reset.
That’s exactly what researchers explored in a recent study published in the Journal of the American Heart Association. Instead of prescribing a complete dietary transformation, they simply asked: What happens if adults with prediabetes add one avocado and one cup of mango to their daily routine?
While the pairing may sound unexpected, it’s not random. Avocados provide heart-healthy fats and fiber, while mangoes deliver vitamin C, potassium and beneficial nutrients. Importantly, their nutrient profiles complement one another with minimal overlap–offering a broader range of beneficial compounds. And considering that low fruit intake has been linked to cardiovascular disease risk, researchers wanted to see whether increasing fruit intake in this targeted way could meaningfully support heart health in adults with prediabetes.
How Was the Study Conducted?
To investigate whether increasing fruit intake–specifically avocado and mango–could influence heart and metabolic health, researchers conducted an eight-week randomized, partially controlled study. Participants included 68 adults with prediabetes ages 25 to 70 from the Chicago area. The study took place at the Clinical Nutrition Research Center at the Illinois Institute of Technology. Participants were randomly assigned to one of two dietary patterns:
- The Avocado-Mango Diet: Participants consumed one whole avocado and 1 cup of fresh mango daily.
- The Control Diet: Participants received daily calorie- and carbohydrate-matched foods to replace the avocado and mango.
Both groups followed partially controlled meal plans designed to reflect a typical American dietary pattern. The two diets were designed to provide similar calories and overall macronutrient distribution. Participants visited the research center weekly to pick up weeklong meal plans that included breakfast, a snack and one additional meal (to be eaten at lunch or dinner). The remainder of their calories came from self-selected foods and beverages consumed regularly at home.
To evaluate changes in heart and metabolic health, researchers assessed vascular function at baseline and after the eight-week intervention using flow-mediated dilation (a measure of how well blood vessels expand), pulse-wave velocity (a marker of arterial stiffness) and both central and brachial blood pressure. Blood samples were also collected before and after the intervention to analyze markers related to glucose control, cholesterol levels and inflammation. Additionally, researchers monitored dietary intake throughout the eight week period. Participants completed a 24-hour food recall once a week to assess nutritional changes during the study period and to track compliance with the diets.
What Did the Study Find?
Overall, calorie intake remained similar between the two groups, meaning the differences observed were not a result of eating more or less calories. Instead, the type of foods consumed appeared to matter in the various markers researchers monitored before and after the eight week intervention.
The most notable finding was a significant improvement in flow-mediated dilation, which is a measure of how well blood vessels expand. Participants who ate an avocado and 1 cup of mango daily showed an increase in flow-mediated dilation, while those in the control group had a slight decrease. Better flow-mediated dilation reflects healthier endothelial function—the ability of blood vessels to respond to changes in blood flow—which is important because problems with this function can be an early sign of heart disease. In other words, adding avocado and mango daily resulted in improved heart health markers as compared with the control group.
As expected, fruit intake increased significantly in the avocado-mango group–from less than 1 cup per day at baseline to approximately three cups per day during the intervention. Along with this increase, vitamin C and fiber intake nearly doubled, and healthy fat intake increased due to the addition of avocado.
Interestingly, despite improvements in flow-mediated dilation and dietary intake, there were no significant differences between groups in blood pressure, fasting glucose, insulin levels or most inflammatory markers over the eight-week period.
Though these findings are encouraging, researchers noted several limitations. First, the study was relatively short–just eight weeks–and included a modest number of participants, which makes it difficult to determine long-term effects on heart health. Second, while both diets were partially controlled, participants were able to select some of their own foods, which could have an influence on overall dietary patterns. Larger, longer-term studies are needed to confirm whether these improvements observed in individuals with prediabetes translate into meaningful reductions in heart disease risk over time.
How Does This Apply to Real Life?
For many adults in the US who fall short of recommended fruit intake, these findings offer a practical takeaway: increasing fruit consumption—particularly nutrient-dense options like avocado and mango—may support heart health, even over a relatively short period of time.
Rather than requiring a complete dietary overhaul, this study suggests that a simple, targeted shift—adding one avocado and 1 cup of mango daily—can meaningfully improve markers of heart health in adults with prediabetes. While this doesn’t replace other important lifestyle strategies like regular physical activity and an overall heart healthy diet, it reinforces the idea that small, sustainable changes can add up and compound over time.
Our Expert Take
A randomized, partially controlled feeding study published in the Journal of the American Heart Association reveals that individuals who added one avocado and 1 cup of mango to their daily diet saw improvements in both heart health and overall nutrient intake. While adding fresh produce to your daily routine might not be an accessible choice for everyone, this study reminds us that small healthy habits can add up over time for major benefits.
Read the original article on EatingWell
