One new study now provides a surprisingly simple approach. A medium-sized avocado and a small mango every day could improve important vascular values ​​and even have a beneficial effect on diastolic blood pressure in men. The study was published in the “Journal of the American Heart Association.” After eight weeks, there were measurable differences – no weight loss and no fewer calories.

Both fruits have a measurable effect on vascular function

82 women and men with prediabetes took part in the study. Her fasting blood sugar was between 100 and 125 milligrams per deciliter – in the precursor range of type 2 diabetes. On average they were 45 years old and their body mass index (BMI) was around 30.

Over eight weeks, one group supplemented with a medium-sized Hass avocado and a small mango every day. The comparison group was given other foods with the same amount of calories, especially products made from white flour or heavily processed grains. Both groups consumed a similar number of calories – only the composition differed.

Among other things, the so-called flow-mediated dilation (FMD) was measured. There is a simple idea behind this: How well can an artery expand again after a short period of pressure? The better this reaction, the more elastic and healthy the vessels are.

Vascular function in the control group drops significantly

At the beginning both groups were almost equal. After eight weeks, there was a clear difference: in the avocado-mango group, the FMD rose from 5.9 to 6.7 percent. In the control group it fell from 5.6 to 4.6 percent. The gap between the two groups was around two percentage points and was statistically significant.

In the control group, central diastolic blood pressure increased by an average of five millimeters of mercury. In the group with avocado and mango, however, it fell by 1.9 millimeters of mercury. This results in a difference of around seven millimeters of mercury.

In cardiology, just five millimeters of mercury is considered clinically relevant. If such a difference persists over a long period of time, the risk of stroke and coronary heart disease can increase or decrease – depending on the direction. However, this effect was not statistically significant in women.

The upper, i.e. systolic, blood pressure value remained largely unchanged in both groups. Inflammatory markers in the blood such as hsCRP or interleukin-6 also did not change measurably.

Stable weight and blood sugar levels

An important point for many people with prediabetes: eating more fruit did not lead to weight gain. In the control group, the weight increased by an average of 0.29 kilograms. In the avocado-mango group it fell slightly by 0.07 kilograms. The difference was not statistically significant.

There were also no significant changes in fasting blood sugar or insulin levels. The additional mango did not worsen the blood sugar levels.

Changes through more fiber and micronutrients

The daily serving of avocado and mango increased the amount of fruit significantly – from an average of 0.9 to around 3 servings per day. This also changed the nutrient supply noticeably:

• Fiber: from twelve to 25 grams daily
• Vitamin C: from 50 to 115 milligrams daily
• Monounsaturated fatty acids: increase by around 60 percent
• Potassium: Increase by about 50 percent

Fiber supports digestion and influences metabolism. Vitamin C has an antioxidant effect and protects cells from oxidative stress. Potassium helps regulate blood pressure. Avocados also provide high-quality fats that can have a beneficial effect on blood vessels.

Cholesterol levels only react slightly

There was a trend towards improvement in LDL cholesterol. In the fruit group, the value fell by 6.7 milligrams per deciliter. In the control group it remained almost the same. However, the difference did not reach clear statistical significance.

The situation was similar with triglycerides. In the control group they increased by around eleven percent, while in the avocado-mango group they remained stable. Here too, the statistical value was just above the usual threshold.

Study leader Britt M. Burton-Freeman nevertheless emphasizes the importance of the results: “This research reinforces the power of food-first strategies to reduce the risk of cardiovascular disease.” She adds: “It’s an encouraging message: small, nutrient-dense supplements – like avocado and mango – can support heart health without strict rules or major dietary changes.”

The origin of the carbohydrates remains crucial

An important difference between the groups was the type of carbohydrates. In the control group, the proportion of refined grain products increased. In the intervention group, whole fruits replaced some of these products.

The total amount of carbohydrates remained similar, but the quality changed. In addition to sugar, whole fruits also provide fiber, vitamins and secondary plant substances. White flour products mainly contain quickly available carbohydrates.

Briefly summarized:

• In an 8-week study with 82 people with prediabetes, vascular function increased from 5.9 to 6.7 percent with an avocado and a small mango daily, while it fell to 4.6 percent in the control group – a statistically proven difference.
• In men, diastolic blood pressure also fell by 1.9 mmHg, while in the comparison group it rose by five mmHg – a difference of around 7 mmHg, which is considered clinically relevant.
• Weight and blood sugar remained stable; What was crucial was the better nutritional quality with significantly more fiber, vitamin C, potassium and healthy fatty acids – not a lower amount of calories.

By Anne Bajrica