Incorporating one avocado and one cup of mango into your daily diet can significantly enhance vascular health indicators and lower crucial cardiometabolic risk factors, particularly in individuals with elevated blood sugar levels. This indicates that making simple dietary changes can promote heart health even before the onset of diabetes.

Daily consumption of avocado and mango among adults with prediabetes increases fruit intake, diversifies nutrient composition, and improves vascular function related to cardiovascular health. Image credit: Tomek Walecki.

The prevalence of type 2 diabetes and prediabetes is rapidly increasing.

Over one-third of the U.S. population is affected by prediabetes, with approximately 80% of adults unaware they have diabetes.

Prediabetes is defined by elevated blood sugar levels that fall below the diagnostic criteria for type 2 diabetes, accompanied by hyperinsulinemia due to insulin resistance.

Individuals with prediabetes face an elevated risk of developing type 2 diabetes and may experience complications such as endothelial dysfunction, contributing to both macrovascular and microvascular diseases.

Currently, prevention remains the most effective and economical strategy and is a key focus in public health.

A recent study led by Professor Britt Barton Freeman from the Illinois Institute of Technology instructed adults with prediabetes to adhere to an avocado-mango (AM) diet, incorporating one medium Hass avocado and one cup of fresh mango each day for eight weeks.

A calorie-matched control group consumed a similar diet, substituting avocado and mango with equivalent carbohydrate-based foods.

The AM diet group displayed substantial improvements in blood vessel function, which is essential for healthy circulation, and reductions in diastolic blood pressure—a vital factor for long-term heart health—compared to the control group.

Participants on the AM diet demonstrated significant enhancements in vascular function.

Flow-mediated dilation (FMD), a crucial indicator of endothelial function (blood vessel health), rose to 6.7% for those on the AM diet, contrasting with a decline to 4.6% in the control group, indicating a notable improvement.

Moreover, diastolic blood pressure showed significant improvement, particularly in men.

Men in the control group experienced an average central blood pressure increase of 5 points (mmHg), while those on the AM diet enjoyed a decrease of about 1.9 points, a difference that may become clinically relevant if maintained.

These benefits were achieved without altering caloric intake or body weight, highlighting that nutrient-rich fruits like avocado and mango can bolster cardiovascular health with minimal lifestyle adjustments.

“This research reinforces the efficacy of food-first strategies in mitigating cardiovascular disease risk, particularly for vulnerable groups like those with prediabetes,” stated Professor Barton-Freeman.

“This reassuring message suggests that integrating small, nutrient-dense foods, such as avocado or mango into meals and snacks, can enhance heart health without imposing rigid dietary restrictions.”

The AM group also saw increased intake of fiber, vitamin C, and heart-friendly monounsaturated fats—nutrients linked to cardiovascular wellness—while maintaining steady caloric consumption and body weight.

Additionally, markers of kidney function, such as estimated glomerular filtration rate (eGFR), showed improvement.

While no significant differences were observed in cholesterol, blood sugar, or inflammation levels, the findings underscore the importance of adding nutrient-rich fruits to the diet, especially for those at risk of type 2 diabetes and cardiovascular disease.

“In summary, enhancing fruit intake—particularly through increased avocado and mango consumption—led to beneficial alterations in vascular function crucial for cardiovascular health in high-risk populations,” the authors concluded.

For further information, see their research paper published in American Heart Association Journal.

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Chelsea Price et al. 2026. Effects of increasing total fruit intake with avocado and mango on endothelial function and cardiometabolic risk factors in prediabetic adults. American Heart Association Journal 15(4); doi: 10.1161/JAHA.124.040933