Research: eating avocado and mango may reduce the risk of heart disease by 13%

A new study has found that daily consumption of avocados and mangoes may help support heart health in people with prediabetes, a common condition in the United States that is associated with an increased risk of type 2 diabetes and cardiovascular disease.

As part of the study, the researchers followed 82 adults with pre-diabetes for eight weeks. Half were randomly assigned to consume a cup of mango and a cup of avocado each day, while the other half ate other foods of similar caloric value. Both groups received pre-prepared meals for breakfast, snacks and lunch or dinner, but could also make some of the food choices themselves at home.

Before the start of the study and after its end, the FMD index was measured in the participants, which tests the ability of the endothelial layer – the inner lining of the blood vessels – to expand in response to increased blood flow. In the group that consumed mango and avocado, an average improvement of 1% was recorded in the index, while in the control group a slight decrease was recorded, as reported in the Journal of the American Heart Association.

According to the researchers, this is a significant finding, since every 1% increase in the FMD index was linked in previous studies to a 13% decrease in the risk of cardiovascular events such as stroke or heart attack. It was also found that men in the avocado-mango group had a slight decrease in diastolic blood pressure, while in the control group the data actually increased. In addition, participants in this group consumed more dietary fiber, vitamin C and healthy fats.

Along with this, the study also had limitations. It was small and short-term, and included only people with pre-diabetes, so its findings may not be generalizable to the entire population. In addition, it looked at early markers of heart health rather than long-term outcomes such as heart attack or stroke. Nevertheless, the researchers and interviewees suggested several possible explanations for the contribution of avocado and mango to vascular health. According to Burton-Freeman, both fruits are rich in components such as vitamin C and potassium, which have been linked to better functioning of the endothelium. In addition, they contain phytochemicals – compounds that help protect the inner lining of blood vessels.

Zakaria added that it is possible that the two foods work together in a complementary way. According to her, the monounsaturated fat in avocados may help the body absorb the phytochemicals, so the effect is not due to just one mechanism but a combination of several nutritional mechanisms.

According to the experts, the main message to the public is not that every person must eat a certain amount of mangoes and avocados every day, but that heart health can be improved through small and consistent changes in the diet – and not necessarily thanks to one “superfood”.