New research: eating avocado and mango helps heart health and diabetes prevention

Researchers from the Nutrition Research Center of the Illinois Institute of Technology in Chicago measured the ability of blood vessels to expand during blood flow. They found that among those who consumed avocado and mango daily there was an improvement, while no change was observed in the control group.

The participants also displayed better values ​​of diastolic blood pressure – the lowest number in the blood pressure measurement – especially among men. The study included 82 adults with pre-diabetes, who were divided into two groups: one that incorporated the fruits into the daily menu, and the other that consumed foods of similar caloric value.

The researchers wrote that “adding one avocado and a glass of mango juice a day reduces nutritional risk factors and improves vascular health indicators, and is a practical strategy for improving cardiac outcomes through lifestyle changes.”

Fox News states that the avocado is rich in monounsaturated fats, fiber and potassium – components that contribute to balancing cholesterol levels and feeling full – while mango provides vitamin C, antioxidants and additional fiber. You can combine them in smoothies, salsa or on sweet and salty toasts.

However, she noted that the study has limitations: “The experiment lasted only eight weeks, included a relatively small sample of 82 participants and focused on indirect measures such as blood vessel function, and not on long-term results such as heart attacks or the development of diabetes.”

According to her, for people with pre-diabetes, adding avocado and mango may be helpful – but this should be done with caution. “If a person with pre-diabetes wants to add one avocado and one cup of mango a day, it can support their health goals, but it is better to replace less nutritious foods and maintain a caloric and carbohydrate balance.” Emphasizing that people who need to limit potassium intake, such as those suffering from kidney problems, are asked to consult a medical professional before changing their diet.

“The big lesson here is not ‘eat more avocados and mangoes’, but ‘eat real and unprocessed food’. That’s where the real advantage lies.” He also called for caution in the interpretation of studies funded by the industry, noting that the research was supported by bodies representing the avocado and mango industries.

According to him, for people with pre-diabetes, treating the root of the problem – metabolic health – is the key. “If you have pre-diabetes, the best thing you can do for your heart is not to eat more avocados or mangoes – but to treat the insulin resistance that drives the condition. This means reducing sugar, avoiding processed food and focusing on real food, including quality proteins. When metabolic health improves – the heart will also benefit from it.”