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An avocado and mango a day may keep heart disease at bay — at least for people with prediabetes. A new 8-week study published in the Journal of the American Heart Association found that eating one medium avocado and one cup of mango daily significantly improved blood vessel function and lowered diastolic blood pressure, especially in men. Best part? No weight gain required.
An avocado and mango a day may keep heart disease at bay
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 saw meaningful improvements in cardiovascular health — no strict dieting required. The study, published in the Journal of the American Heart Association, compared this fruit-forward diet against a calorie-matched, carbohydrate-based control diet in 82 adults aged 25–60 with overweight or obesity.
The avocado-mango group showed notably better blood vessel flexibility and lower blood pressure, particularly among men — and crucially, without any significant weight gain or increase in total calorie intake. Researchers suggest the complementary nutrients in both fruits — fiber, vitamin C, monounsaturated fats, and potassium — may work together to support vascular health.
By the Numbers
Why it matters: With 98 million Americans living with prediabetes — a group at elevated risk for both type 2 diabetes and heart disease — simple, food-first strategies could be a powerful and accessible tool for reducing cardiovascular risk before it escalates.
