When it comes to heart health, the foods you eat regularly can make a difference. And new research suggests that pairing two everyday fruits, avocado and mango could offer more cardiovascular benefits than you might expect.

Heart disease remains the leading cause of death among women in the United States, according to the CDC. While factors such as genetics can influence heart disease risk, diet is one area where small, consistent changes can help support cardiovascular health.

Why avocado and mango make a powerful pair

A recent study published in the Journal of the American Heart Association looked at adults with prediabetes who ate one whole avocado and one cup of mango every day for eight weeks.

Researchers found that the participants experienced an increase in flow-mediated vasodilation, a measure of how well the arteries widen when blood flow increases. They also saw improvements in diastolic blood pressure compared with participants whose diets did not include the avocado-and-mango combination.

The study focused specifically on people with prediabetes, so the findings shouldn't be taken to mean that the combination prevents heart disease. Still, they offer an interesting look at how simple additions to a balanced diet may support blood vessel health.

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What makes the combination so nutritious?

Avocado and mango bring different nutrients to the table.

Avocados are rich in monounsaturated fats, which can support healthy cholesterol levels, as well as dietary fiber that helps with fullness and blood sugar regulation.

Mango, meanwhile, provides vitamin C and naturally occurring plant compounds such as mangiferin and gallotannins. These compounds have antioxidant properties and may help support vascular health.

Together, the fruits provide a mix of fiber, healthy fats, vitamins and antioxidants. The fat in avocado may also help the body absorb fat-soluble nutrients, including vitamin A compounds found in mango.

Even if you don't enjoy the two together, adding either avocado or mango to your diet can still contribute valuable nutrients.

Easy ways to eat avocado and mango together

You don't need to completely rethink your meals to add the combination to your routine. Try it in simple dishes such as:

  • Mango-avocado salsa: Combine diced mango and avocado with red onion, jalapeño, cilantro and lime juice. Serve with grilled chicken, tofu or as a dip.
  • Tropical smoothie bowl: Blend frozen mango with a little avocado, coconut water and spinach for a creamy, fruit-forward breakfast.
  • Fresh summer salad: Add avocado, mango and toasted pumpkin seeds to mixed greens, then finish with a light citrus dressing.
  • Mango avocado toast: Spread mashed avocado over whole-grain toast, add thin slices of mango and finish with chili flakes and a little sea salt.

Is this combination right for everyone?

Avocado and mango can be part of a healthy diet, but they aren't suitable for everyone. Anyone with an allergy or sensitivity to either fruit should avoid them.

People managing diabetes may also need to pay attention to portion sizes because mango contains naturally occurring sugar.

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Individual dietary needs vary, so anyone unsure about adding these foods regularly should speak with a doctor or registered dietitian.

Ultimately, there is no single food that can guarantee a healthy heart. But adding nutrient-rich foods such as avocado and mango to an otherwise balanced diet can be a simple way to support cardiovascular wellness.

Sometimes, improving your diet doesn't require a major overhaul, it can start with two fruits you may already have in your kitchen.

(Disclaimer: The information provided in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.)