Study Suggests Avocado and Mango May Boost Heart Health
A common fruit duo many people enjoy could be beneficial for heart health, based on recent findings.
A study found that adults with prediabetes who included one avocado and a cup of mango in their daily diet for eight weeks showed improvements in blood vessel function, which is crucial for cardiovascular well-being. This research was published in the Journal of the American Heart Association earlier this year.
Conducted at the Illinois Institute of Technology Nutrition Research Center in Chicago, the study focused on how well blood vessels expand with blood flow.
Results indicated that participants who consumed the avocado and mango combination daily experienced positive changes, while those in a control group did not show similar improvements. Additionally, there were notable enhancements in diastolic blood pressure, particularly among men.
The study involved 82 adults with prediabetes, split between those eating the fruit combination and those following a calorie-adjusted diet. The researchers concluded that incorporating an avocado and a cup of mango each day could reduce dietary risk factors and enhance vascular health, suggesting a practical approach to improve outcomes associated with cardiovascular disease through lifestyle changes.
Notably, avocados are high in monounsaturated fats, fiber, and potassium, while mangoes provide vitamin C and antioxidants. This combination is not only nutritious but also versatile. You could blend them in smoothies, dice them for salsa, or use them as toppings for toast.
Michelle Ruthenstein, a preventive cardiology nutritionist in New York, who wasn’t involved in the study, highlighted the significance of eating a variety of whole fruits and vegetables.
According to Ruthenstein, while the study’s findings are particularly relevant for those with prediabetes, there are limitations to consider. The trial lasted only eight weeks, involved a relatively small group of participants, and primarily assessed markers of vascular function rather than long-term health outcomes like heart attacks or diabetes.
She advised that for individuals with prediabetes, careful inclusion of avocado and mango can be beneficial, but it’s wise to replace other less nutritious foods to maintain overall calorie and carbohydrate limits.
Experts also emphasize that the findings shouldn’t be solely about these two fruits. Dr. Philip Obadiah, a cardiothoracic surgeon in Florida, pointed out that the greater takeaway is about focusing on the overall quality of one’s diet, suggesting that real, whole foods are more advantageous than processed options.
While avocados are nutritious, with healthy fats and minimal sugars, mangoes contain more natural sugars, which can be a concern for those with prediabetes. Obadiah reiterated that the key to heart health lies in addressing underlying metabolic issues, such as reducing sugar and processed food intake, and prioritizing high-quality, natural foods.
In short, if you’re prediabetic and looking to improve your heart health, the focus should perhaps be less on just adding more avocados and mangoes, and more on comprehensive dietary changes.
Fox News Digital has reached out to the study authors for further insights.
