Super foods they often steal the spotlight for their individual health benefits (looking at you, goji berries!). But what if the real is there magic in their relationship? A surprising and tasty pairing may be the secret to improving heart health and unlocking even greater nutritional benefits than eating a “superfood” alone, according to new research.
But before we get into the combination—and how to use it in your diet—a note on why it’s such a big deal: Heart disease the leading deaths in women in the United States, surpassing many other health threats (such as cancer, COVID-19 and respiratory diseases, according to the CDC), yet it is often dismissed and considered a “men’s problem”. A look at the numbers clearly shows that it is not.
While certain factors, such as genetics, that control your risk of heart disease are beyond your control, what you eat plays a significant role in prevention. That’s what makes this new data so exciting—it shows how small it is, on purpose dietary changes can make a significant difference.
The dynamic food duo that supports heart health
Imagine a powerful food combination that not only delights your taste buds, but also supports healthy blood flow and heart function, two key factors in reducing the risk of heart disease. Interested?
Meet the humble mango and the ever-fashionable avocado.
In a recently published study, the Journal of the American Heart Associationthe participants—all prediabetic adults—ate a whole avocado and a cup of mango every day for eight weeks. In turn, the researchers saw a measurable increase in flow-mediated vasodilation (how an artery expands in response to increased blood flow), a key indicator of healthy vascular function. Participants also experienced improvements in diastolic blood pressure compared to those on a diet that did not include the combination every day.
And while the research focused on individuals with prediabetes, the findings provide valuable insight for anyone who support their cardiovascular health. Here’s the thing: You don’t have to overhaul your entire lifestyle to see the benefits. Adding two tasty, accessible fruits to your routine can help your blood vessels dilate and constrict. In other words, it’s a small change with potentially big rewards.
Why are avocados and mangoes good?
Avocado and mango bring completely different but very complementary nutritional profiles to the table. The researchers explain that avocados are rich in monounsaturated fats, which are essential for maintaining healthy cholesterol levels and supporting cell structure. They are full too dietary fiberwhich helps regulate blood sugar levels and maintain a feeling of satiety.
