Daily Avocado and Mango Intake Lowers Blood Pressure in Prediabetic Adults Over 8 Weeks

Delicious Natural Remedies: Two Common Fruits Help Reduce Blood Pressure in Individuals with Prediabetes

According to НВ — Техно: Researchers from the Illinois Institute of Technology in the United States have discovered that consuming one medium Hass avocado and a cup of fresh mango every day for eight weeks can improve blood vessel function and reduce blood pressure in people with prediabetes. This benefit occurred without any changes in body weight or overall calorie intake. The study involved 82 participants aged 25 to 60 years, all of whom were overweight or obese and diagnosed with prediabetes.

Study Design and Findings

Over the course of eight weeks, participants were divided into two groups. One group ate a daily serving of avocado and mango, while the other consumed carbohydrate-based foods with equivalent calories. The group consuming the fruits showed a 6.7% improvement in endothelium-dependent vasodilation, a key indicator of blood vessel health, whereas the control group experienced a decline to 4.6%.

Regarding blood pressure, the control group had an average increase of 5 mmHg, while those eating avocado and mango saw their central blood pressure drop by approximately 1.9 mmHg. Additionally, the fruit group benefited from higher intakes of fiber, vitamin C, and monounsaturated fats. Mangoes provide antioxidant-rich fiber and vitamin C, while avocados offer unsaturated fats, potassium, and dietary fiber.

The study did not find significant changes in cholesterol levels, blood sugar, or inflammation markers. It is important to note that the research focused on intermediate health markers rather than long-term cardiovascular events like heart attacks or strokes. The participants maintained stable body weight and calorie consumption throughout the study.

These findings could influence dietary guidelines for people with prediabetes, suggesting that adding avocado and mango to daily meals may be a simple, effective strategy to enhance vascular health and lower cardiovascular risk. However, larger and longer-term studies are needed to confirm these benefits over time.

In addition to the benefits of daily avocado and mango consumption, it's interesting to note that other parts of fruits, such as peels and cores, can also contribute significantly to dietary fiber intake. Research indicates that these often-discarded parts contain twice as much fiber as the flesh itself. Understanding the nutritional value of all fruit components can further enhance dietary choices. For more insights on this topic, check out how fruit trimmings can boost fiber intake.