QUICK TAKE | Mango and Avocado May Improve Heart Health. Seven Things to Know

1. What did the new study find about mango and avocado?

Researchers found that eating one medium Hass avocado and one cup of fresh mango every day for eight weeks improved blood-vessel function in adults with prediabetes. The improvement was seen even though participants did not experience significant changes in their body weight or overall calorie intake. The study was conducted by researchers at the Illinois Institute of Technology.

2. How was the study conducted?

The trial involved 82 adults with prediabetes, who were randomly divided into two groups. One group followed a diet that included a medium Hass avocado and a cup of fresh mango every day for eight weeks. The comparison group followed a calorie-matched diet in which the fruits were replaced with low-fat, low-fibre carbohydrate foods. Researchers then examined changes in cardiovascular and metabolic health indicators.

3. How did the fruits affect blood-vessel function?

The most significant improvement was recorded in flow-mediated dilation (FMD), a measure of how effectively blood vessels widen when blood flow increases. It is an indicator of endothelial function, which refers to the health of the thin layer of cells lining blood vessels. FMD rose to 6.7% among participants eating mango and avocado, while it fell to 4.6% in the comparison group after eight weeks.

4. Why is the improvement significant even without weight loss?

The findings suggest that the nutritional quality of a diet may influence cardiovascular health independently of weight reduction. Participants did not significantly change their body weight or total calorie intake, yet their blood-vessel function improved. Researchers also observed more favourable changes in brachial diastolic blood pressure among men in the fruit group, although this finding needs further investigation.

5. What makes mango and avocado a potentially beneficial combination?

The two fruits provide different but complementary nutrients. Mango is a source of dietary fibre and vitamin C, while avocado provides fibre, potassium and monounsaturated fats. Participants consuming the fruits increased their intake of fibre, vitamin C and monounsaturated fat. These nutrients are associated with cholesterol management, blood-sugar regulation and blood-pressure control. However, the study did not establish whether consuming the two fruits together is more beneficial than eating either one separately.

6. Why could the findings matter for India?

The findings are relevant to India, where prediabetes is a growing public-health concern. The ICMR-INDIAB study, published in The Lancet Diabetes & Endocrinology in 2023, estimated that 15.3% of Indian adults, or around 136 million people, had prediabetes. However, the trial involved a relatively small group of adults with the condition, and its findings cannot automatically be extended to everyone. It also did not establish that eating mango and avocado prevents diabetes or heart disease.

7. What are the limitations of the study?

The intervention lasted only eight weeks and measured cardiovascular risk indicators rather than long-term outcomes such as heart attacks or strokes. Researchers found no significant differences between the two diets in several other measures, including blood glucose, cholesterol and inflammation. The study also received unrestricted grants from the National Mango Board and the Hass Avocado Board, although researchers stated that these organisations had no role in its design or findings. Larger and longer studies are needed to determine whether the improvements persist and translate into better cardiovascular outcomes.