- Eating avocados and mangoes every day helps improve blood vessel function in people with prediabetes.
- Combining avocado and mango may help dilate blood vessels, improve blood circulation, and reduce the risk of cardiovascular disease.
- Avocados and mangoes are rich in fiber and potassium, but people with kidney disease should be cautious due to their high potassium content.
A study published in the Journal of the American Heart Association recommends adding avocados and mangoes to the daily diet. The results showed that adults in the prediabetic stage who ate one avocado and one cup of mango daily for eight weeks experienced slight improvements in vascular endothelial function, according to Verywell Health (USA).
According to research, combining avocado and mango may yield better results due to their synergistic effects.
PHOTO: N. Quyen (Created by whom)
Helps reduce cardiovascular risk by 8%.
Specifically, they were shown to have an increase of approximately 1% in flow-mediated vasodilation – an indicator of the ability of blood vessels to relax and expand.
Dr. Matthew J. Landry, a nutritionist and public health expert at the University of California, Irvine (USA), who was not involved in the study, said: "This change is clinically significant. It is estimated that a 1% increase in this index could reduce cardiovascular risk by about 8%."
Dr. Abhayjit Singh, a preventive cardiologist at Cleveland Clinic (USA), explains: “Simply put, vascular endothelial function reflects the ability of blood vessels to expand as blood flows. While it cannot yet be considered a direct measure of cardiovascular health, it is a clinically significant early indicator in assessing cardiovascular risk.”
Why are avocados and mangoes good for cardiovascular health?
Avocados and mangoes are rich in essential nutrients such as fiber, potassium, vitamin C, phytochemicals, and monounsaturated fats. According to Dr. Landry, these nutrients help reduce oxidative stress; improve vascular endothelial function; and increase nitric oxide production—a molecule that helps blood vessels relax, expand, and improve blood flow.
Eating mangoes and avocados separately is still beneficial, but this study suggests that combining them may be even more effective due to a synergistic effect. Stephanie Johnson, a clinical nutritionist at Rutgers University (USA), noted that this combination may produce a strong physiological response, particularly related to improving diastolic blood pressure.
To add avocado and mango to your meals, you can try these simple methods:
- Blend avocado and mango together.
- Mix the green salad with sliced mango and avocado.
- Make salsa from avocado, mango, lime, and red onion.
- Make a bowl of cereal (quinoa, brown rice) with avocado, mango, vegetables, and protein.
Additionally, Dr. Singh noted: “Avocados and mangoes are both rich in potassium. For healthy individuals, this is beneficial for blood pressure. However, for patients with chronic kidney disease or those taking blood pressure medication, increasing daily potassium intake should be discussed with a doctor before use.”