What Happened When Researchers Put Mango and Avocado on the Menu?

When we think about eating for better health, the conversation often starts with what to cut back on. Less sugar. Less sodium. Less saturated fat.

But what if we also asked a different question: What could we add?

New research suggests that adding more whole fruit to the menu may be one delicious place to start. And in this case, researchers chose two colorful favorites: mango and avocado.

Putting Fruit to the Test

In a 2026 randomized controlled trial published in the Journal of the American Heart Association, researchers studied 82 adults with prediabetes to see how increasing fruit intake might affect blood vessel function and other markers of heart and metabolic health.

For eight weeks, participants were randomly assigned to one of two calorie-controlled diets. One of which included one avocado and one cup of mango every day, while the comparison diet included the same number of calories but incorporated lower-fat, lower-fiber foods instead.

Why mango and avocado? Together, these fruits bring a diverse nutritional mix to the table. During the study, participants eating the avocado-mango diet significantly increased their intake of fruit, fiber, vitamin C and monounsaturated fat compared with the control group.

But researchers wanted to know if those dietary changes would translate into measurable differences in health.

A Small Change With an Interesting Result

The primary outcome researchers measured was flow-mediated dilation, a test of how well an artery expands as blood flow increases. Think of it as a window into how well blood vessels are functioning, an important part of cardiovascular health.

After eight weeks, blood vessel function improved by about 1 percentage point in the avocado-mango group, while it declined in the comparison group. That difference between the groups was statistically significant.

Researchers also found differences in diastolic blood pressure, particularly among men. Most of the other heart and metabolic health markers measured, however, did not differ significantly between the two diets.

Certainly, mango and avocado aren't magic foods. But this study provides an intriguing example of how adding nutrient-rich whole foods to the diet may positively influence certain measures of cardiovascular health.

There are limitations to keep in mind. The study was relatively small, lasted only eight weeks and included adults with prediabetes, so we can't assume everyone would experience the same results. It also studied mango and avocado together, which means we can't say whether one fruit, the combination or other differences in the diets were responsible for the findings

Healthy eating doesn't have to be about taking foods away. Sometimes, a simple place to start is asking: What delicious, nutritious food can I add today?

Published Sept 1, 2026