Heart health benefits in combining mango and avocado daily

 

Study links avocado and mango consumption with improved vascular function among adults with prediabetes

 For the one in three (98 million) Americans living with prediabetes, a surprising fresh fruit pairing may hold promise for heart health. A new study published in the Journal of the American Heart Association suggests that adding one avocado and a cup of mango to your daily routine may help support key markers of cardiovascular health. Adults with prediabetes who enjoyed this combination daily for eight weeks saw improvements in blood vessel function and diastolic blood pressure – two important indicators of cardiovascular wellness.

Conducted by researchers at Illinois Institute of Technology (Illinois Tech), the study asked adults with prediabetes to follow an Avocado-Mango (AM) diet – adding one medium Hass avocado and a cup of fresh mango to their daily meals and snacks for eight weeks. A calorie-matched control group followed a similar diet, with avocado and mango replaced by calorically comparable carbohydrate-based foods. Those on the AM diet saw meaningful improvements in blood vessel function, which supports healthy circulation, and diastolic blood pressure, a key factor in long-term heart health, compared to the control group.

 

Blood vessel function improved significantly in participants on the AM diet. They experienced a significant increase in flow-mediated dilation (FMD) – a key measure of endothelial function (blood vessel health) – to 6.7%, compared with a decline to 4.6% in the control. This suggests a meaningful improvement.

 

Diastolic blood pressure also significantly improved, particularly among men. In the control group, men saw an average central blood pressure increase of 5 points (mmHg), while those on the AM diet experienced a reduction of about 1.9 points – a difference that can be clinically significant if sustained. These benefits occurred without changes in calorie intake or body weight, suggesting that nutrient-dense fruits like avocado and mango may support cardiovascular health without major lifestyle changes.

 

“This research reinforces the power of food-first strategies to help reduce cardiovascular disease risk, particularly in vulnerable populations like those with prediabetes,” said Britt Burton-Freeman, PhD, Principal Investigator and Professor at Illinois Tech. “It’s an encouraging message: small, nutrient-dense additions—like incorporating avocado and mango into meals and snacks—may support heart health without the need for strict rules or major dietary overhauls.”

 

The Avocado-Mango group also saw increases in fiber, vitamin C, and heart-healthy monounsaturated fat – nutrients tied to cardiovascular wellness – without changes in calorie intake or body weight. Select kidney function markers, such as estimated glomerular filtration rate (eGFR), also improved. While no significant differences were found in cholesterol, blood sugar, or inflammation, the findings highlight the value of adding nutrient-rich fruits to the diet, especially for those at risk of type 2 diabetes and cardiovascular disease.

 

Together, mango and avocado offer a unique combination of nutrients that may help support heart health:

 

• Mango has fiber (2g/serving*, 7% DV) and is an excellent source of antioxidant vitamin C (50% DV), which may support blood sugar control, weight management, and overall cardiovascular wellness.
• Avocado is a good source of fiber (3g/serving**, 11% DV), important for managing cholesterol levels, blood sugar and body weight. In addition, avocado contributes heart-healthy fats (6g unsaturated fats), which can lower the risk of heart disease by helping to reduce LDL cholesterol, and potassium (250mg, 6% DV), important for maintaining healthy blood pressure.

 

The complementary nutrient profiles of these two fruits offer a simple, satisfying way to nourish the body and support cardiovascular wellness.

 

Looking for ways to enjoy this nutrient-dense combination in everyday meals? Try adding avocado and fresh mango to salads, smoothies, or grain bowls for a flavorful, heart-healthy twist, with easy recipes like Mango Avocado Tuna Ceviche or an Avocado and Mango Topper.

 

For more recipe inspiration and nutrition details, visit Mango.org and LoveOneToday.com.

 

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

Peanut butter consumption builds muscle power in older adults

 

A clinical trial by researchers at Deakin University’s Institute for Physical Activity and Nutrition (IPAN) in Melbourne, Australia, found that a daily serving of peanut butter significantly boosted muscle power in older adults. The findings were recently published in the international peer-reviewed Journal of Cachexia, Sarcopenia and Muscle (JCSM).

The six-month study, known as the Capacity of Older Individuals after Nut Supplementation (COINS), was led by Dr. Sze-Yen Tan, associate professor and nutrition researcher, at Deakin University’s Institute for Physical Activity and Nutrition. It involved 120 adults, ages 66 to 89, who were living independently in their community but were at risk for falls. Half of the participants were randomly assigned to the intervention group to eat 43 grams daily of a commercially available natural peanut butter, while the others continued their usual lifestyle, diet and exercise routines. (43 grams is approximately three tablespoons)

After six months, each group completed five, sit-to-stand tests. Due to greater lower-body muscle power, participants who were consuming peanut butter were able to complete the tests faster than the control group that did not eat the peanut butter. And, while the peanut butter group increased their intake of protein and unsaturated fat, they did not experience weight gain.

“Being able to complete the test faster means greater muscle power,” explains Dr. Tan. “Muscle power enables older people to perform activities of daily living, such as stair climbing and rising from a chair. Increased muscle power also reduces the risk of falls, which is a common reason for loss of independence, compromised quality of life and even premature death.”

The research shows that peanut butter can be an easy and affordable way to improve nutrition and muscle power among older adults. Peanuts contain the most protein of any nut and, in the study, participants consumed 10 grams of protein a day from the peanut butter serving.

“One of the prevention strategies for older adults who are at high risk of falls is strength and resistance training, which focuses on preserving muscle and physical function,” says Tan. “Our study shows that eating natural peanut butter, as a snack or part of a meal, can be used in combination with these therapies to further enhance muscle power and to improve nutrition at the same time.”

Oftentimes, seniors turn to over-the-counter oral nutrition supplements to improve their dietary intake. However, these can be expensive, and the taste can be unfamiliar, leading to poor uptake. 

“Peanut butter, which is a naturally rich source of nutrients, including protein and healthy fats, can be an accessible, affordable and palatable alternative to commercial oral nutrition supplements,” adds Tan. “More importantly, peanut butter is familiar to most people, including seniors, and the butter form makes it suitable for those with dentition issues who might struggle to eat whole nuts.”

The COINS study was supported by funding from The Peanut Institute Foundation. The funder did not have a role in the study design, implementation, analysis or interpretation of the data or the writing of the manuscript.

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Journal

Journal of Cachexia Sarcopenia and Muscle

DOI

10.1002/jcsm.70221 

Many US adults unaware of connection between processed meat consumption and colorectal cancer

 Just before National Colorectal Cancer Awareness Month begins in March, a new Physicians Committee for Responsible Medicine/Morning Consult poll found that nearly half of Americans aren’t aware that eating processed meat increases the risk of developing colorectal cancer.

The poll, which was conducted among 2,202 U.S. adults Feb. 9 to 11, 2026, also found that after being informed that processed meat consumption increases colorectal cancer risk, two-in-three adults would support the implementation of warning labels of colorectal cancer risk on processed meat products.

“In light of colorectal cancer now being the leading cause of cancer deaths in adults under 50, it’s concerning that so many people still don’t know about the strong connection between eating processed meat and the risk of developing colorectal cancer,” said Joseph Barrocas, MD, an internal medicine specialist from Huntersville, N.C.

But on a positive note, Dr. Barrocas said, the survey shows that many people want that information.

The poll also revealed that just one-third of adults say they’ve received information from a health care professional about the link between processed meat consumption and colon cancer.

“More health care practitioners have to be educated about the link between diet and colorectal cancer,” Dr. Barrocas said, “and in addition to recommending screening, discuss with patients the protective benefits of a diet rich in fruits, vegetables, grains, and beans.”

Research has shown:

*Those following a plant-based diet had a 22% lower risk for all types of colorectal cancers compared with those who consumed an omnivorous diet. Plant-based diets may be especially protective, because fruits, vegetables, whole grains, and legumes are packed with cancer-fighting phytochemicals.

*Maintaining a healthy weight, avoiding alcohol, and exercising regularly decrease the risk of developing colorectal cancer.

*Fiber—or the roughage that gives plant foods their bulk—helps fight colorectal cancer. One study found that those that consumed the most fiber had a 72% lower risk of developing colon polyps—which can be precursors to colorectal cancer—compared with those who consumed the least fiber. A high-fiber diet prevents damage to the intestines and speeds up digestive transit.

“Research shows that for every 10 grams of fiber we eat each day, we can lower our colorectal cancer risk by up to 10%,” said Anna Herby, DHSc, RD, CDE, nutrition education specialist for the Physicians Committee. “Simple ways to get that in include eating a little over a cup of raspberries, 2 tablespoons of chia seeds, or two-thirds cup of black beans. 

Virgin olive oil protects cognitive health through the gut microbiota

 

Virgin olive oil is considered one of the fundamental pillars of the Mediterranean diet and is widely recognised for its cardiovascular and metabolic health benefits. However, its direct influence on the human brain through the digestive system had not been explored in depth. A new study led by researchers from the Human Nutrition Unit at the Universitat Rovira i Virgili (URV), the Pere Virgili Health Research Institute (IISPV) and CIBERobn reveals that extra virgin olive oil may play a decisive role in protecting cognitive function through its effects on the gut microbiota.

‘This is the first prospective study in humans to specifically analyse the role of olive oil in the interaction between gut microbiota and cognitive function,’ explains Jiaqi Ni, first author of the article and researcher at the URV's Department of Biochemistry and Biotechnology. To carry out the study, the research team worked with data from 656 people aged between 55 and 75 who were overweight or obese and had metabolic syndrome—a set of risk factors that increase the likelihood of developing cardiovascular disease. This information was collected over a two-year period as part of the PREDIMED-Plus project and also included data on the participants’ consumption of different types of olive oil (virgin and refined) and the composition of their gut microbiota, as well as a follow-up that sought to identify any changes to their cognitive function.

Improved cognitive function and more diverse microbiota

The results reveal that people who consumed virgin olive oil rather than refined olive oil showed improved cognitive function and greater diversity in their gut microbiota, which is an important marker of intestinal and metabolic health. In contrast, consumption of refined olive oil was associated with less diverse microbiota over time. In addition, the researchers identified a genus of bacteria in the microbiota, known as Adlercreutzia, as a possible indicator of the beneficial association between virgin olive oil consumption and the preservation of cognitive function. The researchers’ findings suggests that some of the benefits for brain function of consuming this type of oil may be due to its impact on the composition of the gut microbiota.

So what is it about extra virgin olive oil that makes it healthier than refined olive oil? The main difference lies in their production processes: the former is obtained exclusively through mechanical procedures, whereas refined olive oil undergoes industrial treatments to remove impurities. The problem is that these treatments also degrade the oil’s natural antioxidants, polyphenols, vitamins and other bioactive compounds that are beneficial to health. Hence Jiaqi Ni’s warning that ‘not all olive oils have benefits for cognitive function’ and that we should aim to consume extra virgin olive oils rather than refined ones.

Quality is as important as quantity

Findings such as these advance our understanding of the mechanisms linking cardiovascular and cognitive health to gut microbiota. Jordi Salas-Salvadó, principal investigator of the study, highlights the importance of olive oil quality as a central component of the Mediterranean diet: ‘This research reinforces the idea that the quality of the fat we consume is as important as the quantity; extra virgin olive oil not only protects the heart, but can also help preserve the brain during ageing.’ The URV professor also points out that the fact that they have identified a microbial profile that plays a role in these benefits ‘paves the way for new nutrition-based prevention strategies to preserve cognitive functions.’

At the same time, researchers Nancy Babio and Stephanie Nishi, co-directors of the study, point out the relevance of the results in the current context of an ageing population: ‘At a time when cases of cognitive decline and dementia are on the rise, our findings drive home the importance of improving diet quality, and in particular prioritising extra virgin olive oil over other refined versions as an effective, simple and accessible strategy for protecting brain health.’

This study was made possible thanks to the leadership of the Human Nutrition Unit of the Department of Biochemistry and Biotechnology at the URV and the participation of institutions such as the Pere Virgili Health Research Institute (IISPV-CERCA) and the CIBER area on the Physiopathology of Obesity and Nutrition (CIBEROBN) of the Carlos III Health Institute. The project also benefited from the collaboration of researchers from the PREDIMED-Plus consortium and international universities such as Wageningen (Netherlands) and Harvard (United States).

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Journal

Microbiome

DOI

10.1186/s40168-025-02306-4 

‘The munchies’ are real and could benefit those with no appetite

Peer-Reviewed Publication

Washington State University

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PULLMAN, Wash. — The urgent onset of “the munchies” after cannabis use isn’t imaginary – it’s a cognitive response that occurs regardless of sex, age, weight or recent food consumption and could offer clues to help people struggling with appetite loss.

Those findings from a collaborative study, conducted by researchers at Washington State University and the University of Calgary, were recently published in the Proceedings of the National Academy of Sciences (PNAS).

“There are a lot of different diseases, conditions and disorders associated with wasting syndromes and lack of appetite, and this study really supports the idea that cannabis can be used medicinally to increase appetite in people who have conditions like HIV, AIDS, or who are on chemotherapy,” said Carrie Cuttler, a WSU psychology professor.

Led in part by Cuttler, who directs The Health and Cognition (THC) Lab at WSU, and College of Veterinary Medicine professor Ryan McLaughlin, the research was conducted in tandem with Calgary researchers Matthew Hill and Catherine Hume, who ran a similar series of studies using a rat model.

The human clinical trial examined 82 volunteer subjects aged 21 to 62 from the greater Pullman, Wash., community. Each participant was randomly selected to vape either 20 or 40 milligrams of cannabis or a cannabis placebo, the latter of which served as the control group.

“The human study found irrespective of body mass index, time of last food consumption, sex or how much cannabis was consumed, human participants who used cannabis during the trial ate significantly more food,” McLaughlin said.

Of all the food options — spanning carbohydrates to protein to fatty snack foods — some appealed more than others.

“Beef jerky was one of the No. 1 things intoxicated people gravitated toward, which I don’t understand. Honestly, I would have thought chocolate, chips, Rice Krispies treats — things like that,” Cuttler said, noting water was also high on the list of desirable items.

The study is significant because, on a subject with little scientific support, it helps highlight the physiological mechanisms responsible for appetite stimulation.

Endogenous cannabinoids, also called endocannabinoids, are naturally produced by the body to regulate mood, memory, pain, immune responses and appetite in order to maintain balance.

“That’s what the natural endocannabinoid system does in the hypothalamus,” McLaughlin said. “But THC hijacks that entire system. So even though you’re not necessarily hungry, THC can stimulate cannabinoid receptors in the brain and make you feel hungry.”

The stimulation of those cannabinoid receptors in the brain is another key finding from the research. Pharmacology studies at the University of Calgary that blocked cannabinoid receptors in the peripheral nervous system in rats didn’t curb appetite, but blocking those same cannabinoid receptors in the brain did.

“That’s what really gives us the opportunity to look at whether this is something brain-mediated or gut-mediated, and this generally shows ‘the munchies’ are mediated by the brain,” McLaughlin said.

Knowing hunger stems from receptors in the brain, researchers hope the study can inform future treatments for people experiencing appetite loss.

“There’s very little documentation of the munchies phenomenon, but this paper really starts to tap into some of the mechanisms that might be responsible,” Cuttler said.

Baduanjinm, a traditional Chinese mind-body practice = brisk walking in lowering blood pressure

 A traditional Chinese mind-body practice that combines slow, structured movement, deep breathing and meditative focus lowered blood pressure as effectively as brisk walking in a large randomized clinical trial published in JACC, the flagship journal of the American College of Cardiology. Blood pressure reductions were seen after three months and sustained for one year.

High blood pressure is one of the leading preventable risk factors for heart disease. Clinical guidelines recommend regular physical activity, yet long-term adherence to exercise programs is challenging for many people, particularly when routines require equipment, dedicated space, gym memberships or ongoing supervision.

Baduanjin is a widely practiced, standardized eight-movement sequence that integrates aerobic, isometric, flexibility and mind–body components. Practiced for centuries and commonly performed in community settings across China, the routine typically takes 10–15 minutes and requires no equipment and only minimal initial instruction, allowing it to be performed in a wide range of settings. Because it is low- to moderate-intensity, it is considered safe and accessible for many adults.

“Given its simplicity, safety and ease at which one can maintain long-term adherence, baduanjin can be implemented as an effective, accessible and scalable lifestyle intervention for individuals trying to reduce their blood pressure,” said Jing Li, MD, PhD, senior author of the study and Director, Department of Preventive Medicine, National Center for Cardiovascular Diseases in Beijing, China.

In the first large, multicenter randomized trial to look at the impact of baduanjin on blood pressure, researchers followed 216 participants across seven communities to determine changes in 24-hour systolic blood pressure from baseline to 12 and 52 weeks. Participants were 40 years old or older and had a systolic blood pressure of 130-139 mm Hg, which according to the ACC/AHA High Blood Pressure Guideline is considered stage 1 hypertension. They were randomly assigned to one of three arms: baduanjin, self-directed exercise alone, or brisk walking for the 52-week intervention.

Compared to self-directed exercise, practicing baduanjin five days a week reduced 24-hour systolic blood pressure approximately 3 mg Hg and office systolic blood pressure by 5 mg Hg at both three months and one year, which is comparable to reductions seen with some first-line medications. Baduanjin showed comparable results and safety profile to brisk walking at one year.

Notably, the benefits were sustained even without ongoing monitoring, a key challenge for many lifestyle interventions that struggle to maintain long-term adherence outside structured programs.

“Baduanjin has been practiced in China for over 800 years, and this study demonstrates how ancient, accessible, low-cost approaches can be validated through high-quality randomized research,” said Harlan M. Krumholz, MD, FACC, Editor-in-Chief of JACC and the Harold H. Hines, Jr Professor at the Yale School of Medicine. “The blood pressure effect size is similar to that seen in landmark drug trials, but achieved without medication, cost or side effects. This makes it highly scalable for community-based prevention, including in resource-limited settings.”

Mindfulness practices found to significantly reduce depression symptoms

 A new study reveals that mindfulness practices may significantly reduce depression symptoms, particularly in people who have experienced early-life adversity, such as childhood abuse and neglect.

Led by Eric Loucks, professor of medicine, epidemiology, and of behavioral and social sciences and director of the Mindfulness Center at Brown, the study enrolled 201 participants, 101 of whom were randomized into the Mindfulness-Based Blood Pressure Reduction Program, while 100 were randomized into an enhanced usual care control, which included home blood-pressure monitors, physician access and health-education materials. Researchers also had a measure of participants’ early-life adversity, particularly their exposure to abuse or neglect.

Loucks and his team followed participants for six months to assess changes in blood pressure, health behaviors and mental health, finding that those in the mindfulness program showed significant improvements in their depression symptoms. Additionally, participants who experienced childhood neglect showed greater improvements in depression symptoms than those who had not. A similar, though less pronounced, trend was observed among people with a history of childhood abuse.

“In this program, that was primarily designed to lower blood pressure while addressing whole-person health, we also saw that mental well-being, particularly around depression symptoms, improved in participants that went through the program,” Loucks said. “The findings suggest that cultivating mindful self-regulation skills–such such as self-awareness, attention control and emotion regulation–may help interrupt maladaptive patterns shaped by past experiences.”

Over the last 15 years, Loucks has been studying social determinants of health such as early-life adversity and its impacts on cardiovascular health, body mass index and blood pressure. “I came to a point where I wanted to not just document it, but do something about it, and I wondered if mindfulness training might help,” he said. “I’d gone through a lot of mindfulness training myself outside of work and started to get trained up in mindfulness programs that are specific to health contexts.”

Loucks began to study the Mindfulness-Based Stress Reduction program, running it through two clinical trials that were funded by the NIH and finding that it reduced blood pressure in both trials. He also wanted to look at the intervention from a whole-person perspective.

“If we look at everyday folks out in the world, those that had exposure to early life adversity, like abuse and neglect, tend to have worse mental health and also worse cardiovascular health,” Loucks said. “Mindfulness interventions help by regulating our emotions better when different challenges come up. For someone who has experienced childhood neglect or abuse, mindfulness training can help us make sense of that and respond skillfully to this moment in time.” 

Loucks discussed this work during a keynote address at the U.S. DOHaD Society this year. “It felt like a coming-home moment to see that this intervention, originally developed to address psychosocial factors that influence health, had even stronger effects among people with early-life adversity, particularly on depression,” he said. “It’s been about a 15-year arc of research that culminated in these findings.”

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