Your Heart Will Love the Health Benefits of Mango + Avocado

There’s something naturally amazing about the perfect pairing. A new iconic duo is changing the wellness game with delicious health benefits: mango and avocado.

New research published in the Journal of the American Heart Association found that adding just one cup of mango and one Hass avocado a day does more than satisfy your taste buds: it may help support key markers of heart health in adults with prediabetes.

Heart health matters for everyone, but for the one in three Americans with prediabetes, early action is especially important. The simple daily combination of mango and avocado delivers big on taste and may provide meaningful benefits for vascular function and blood pressure, all without increasing calorie intake or body weight.

Here’s why mango and avocado should be your heart’s new favorite everyday pairing.

Heart-Smart from the Inside Out

The new study, conducted by researchers at Illinois Institute of Technology, looked at how the daily addition of mango and avocado impacted adults with prediabetes. Over eight weeks, participants followed a calorie-controlled diet, with one group enjoying one Hass avocado and one cup of fresh mango each day.

Compared to a control group, the mango + avocado group showed:

• Improved vascular function, based on a boost in flow-mediated dilation (FMD), a key marker of blood vessel health
• Lower diastolic blood pressure, especially among men
• No changes in calorie intake or body weight, meaning the benefits came without major lifestyle changes

That’s a heart-health win you can feel good about.

 Snack Inspiration: Try Mango Avocado Toast with a sprinkle of red pepper flakes and lime juice

Why It Works: Nutrition That Pulls Double Duty

So what makes this combo so powerful? It starts with nutrient density. Both mango and avocado are loaded with the good stuff in each serving.¹

 In mangos:

• Fiber (2g per serving, 7% DV) to help support digestion and satiety
• Vitamin C (50% DV) to help protect cells and support blood vessel function
• No saturated fats, sodium or added sugars, and just 70 calories per serving

 In avocados:

• Heart-healthy fats (6g of unsaturated fat per serving) to help manage LDL cholesterol
• Fiber (3g per serving, 11% DV) to help regulate blood sugar and support fullness
• Potassium (250mg per serving, 6% DV) to help maintain healthy blood pressure

Together, they offer a complementary mix of fiber, healthy fats, antioxidants, and essential vitamins that support cardiovascular wellness.

 Satisfying Sips: Refresh your wellness with an Avocado and Mango Topper (courtesy our friends at the Hass Avocado Board)

A Fresh Approach to Prediabetes Support

If you’re one of the 98 million Americans living with prediabetes, making dietary changes can feel overwhelming. But this study reinforces a message that feels refreshingly simple: small, nutrient-dense additions matter.

Instead of complicated swaps, this research shows that everyday ingredients like fresh fruit can support cardiovascular wellness in a meaningful way.  Whether it’s tossed into a smoothie or folded into a wrap, combining mango and avocado brings balance, variety, and flavor to meals that support your health goals.

 Wellness Wrapped: Enjoy an afternoon snack with an easy veggie-filled Mango Avocado Spring Roll

Ready to Try It for Yourself?

You don’t have to choose between food that’s good for you and food that tastes good. Mango and avocado are the perfect pair because of their iconic pairings:

• Creamy and refreshing
• Sweet and savory
• Unique and versatile

For recipes, tips, and more ideas, visit our   page for mango ideas or check out more avocado inspo at LoveOneToday.com.

¹ Mango serving size: ¾ cup; Avocado serving size: 50 g (1/3 of a medium avocado)