Daily Avocado and Mango Combo May Lower Blood Pressure in People with Prediabetes

A new study suggests that eating one avocado and one cup of mango every day could improve heart health in as little as eight weeks.

Researchers from the Illinois Institute of Technology found that adults with prediabetes who ate this combination showed better blood vessel function and lower diastolic blood pressure.

The study looked at a measure called flow-mediated dilation (FMD), which indicates how well blood vessels can expand. People who ate the avocado and mango mix saw their FMD rise to 6.7%. In the control group, FMD dropped to 4.6%. This suggests the fruit combo helped blood vessels work better.

Men also saw a benefit in diastolic blood pressure. Men in the control group saw their central blood pressure rise by about 5 mmHg. Men who ate avocados and mangos saw a drop of about 1.9 mmHg.

These improvements happened even though participants did not change their calorie intake or body weight. The findings were published in the Journal of the American Heart Association.

The researchers noted that the National Mango Board and the Hass Avocado Board funded the study, which is important to keep in mind when looking at the results.

How the avocado-mango combo helps the heart

Karen E. Todd, a registered dietitian nutritionist who was not part of the study, said the results are promising but do not mean this food pairing is a miracle cure. Instead, she said the study shows that swapping low-quality foods for nutrient-rich options can improve heart health over time.

“The study fits with what we already know about diet quality and heart health,” Todd said. “Adults with prediabetes who ate one avocado plus 1 cup of mango daily for 8 weeks had better flow-mediated dilation than the control group.”

She added that the diet increased intake of fruit, fiber, vitamin C, and monounsaturated fat, all of which support heart health.

Todd explained that certain nutrients in mangos and avocados likely drove the positive results. “Mango likely helps heart health through a combination of vitamin C, potassium, and fiber,” she said. “Vitamin C acts as an antioxidant and supports blood vessel integrity, potassium helps regulate blood pressure, and fiber supports cholesterol and blood sugar control.”

For avocados, the main heart benefit comes from unsaturated fats, especially monounsaturated fats, along with fiber and potassium. “Replacing saturated fat with unsaturated fat is linked to better cholesterol levels and lower heart disease risk,” Todd said.

The study looked at the two foods eaten together, not separately. Todd noted that they complement each other well. “Mango provides vitamin C and carbohydrates, while avocado contributes healthy fats and fiber. Together, they create a more balanced option that may support heart health more effectively than either food alone.”

Long-term effects still unclear

The study found measurable improvements in blood vessel function and diastolic blood pressure. But Dr. Brett A. Sealove, a cardiologist not involved in the research, pointed out some limits.

“The sample size was small, with 82 people enrolled and 68 finishing the study,” he said. “And the study lasted only 8 weeks, which is short for seeing changes in blood vessels and metabolism.”

He also noted that the study was only partially controlled, because participants made some of their own meals. And the blood pressure benefit was seen mostly in men, so the results may not apply to everyone.

How much avocado and mango to eat

The findings are promising and offer a simple way to support heart health. But moderation is important. Avocados are high in calories and fat, even though it is a healthy fat. Mangos are higher in natural sugars.

“For most people, a practical amount would be about one-third to one-half of an avocado and half to 1 cup of mango, several times per week,” Todd said.

She added that whole fruit sugars are usually not a problem in moderate amounts because they come with fiber. But avocado is calorie-dense, so portion size matters. “Eating too much of either food can add extra calories, which may work against weight and metabolic goals.”

Easy ways to add avocado and mango to your diet

There are simple ways to include mango and avocado as part of a heart-healthy, balanced diet. Todd said they can be added to meals or eaten together as a snack.

“Mangos and avocados work well in yogurt bowls with seeds, in salads with leafy greens and legumes, or as a topping for fish like salmon,” she said.

Pairing them with whole grains, nuts, seeds, beans, and other fruits and vegetables helps build an overall heart-healthy eating pattern. “That is where the biggest benefits come from,” Todd said.

For a quick option, try blending mango and avocado with spinach and a source of protein like Greek yogurt or protein powder. Or mash avocado onto whole-grain toast and top it with fresh mango salsa for a mix of fiber, healthy fats, and natural sweetness.

The key is to think of mango and avocado as versatile ingredients that can improve everyday meals while supporting overall diet quality. Building meals around whole, minimally processed foods is what makes the biggest difference for long-term heart health.