Magnesium is one of the most versatile and essential minerals that our bodies require for healthy cell, tissue, and muscle function. This mineral is a necessity for over 300 chemical reactions that include metabolism, production of nucleic acids and protein, and for maintaining heart health. In fact magnesium deficiency can increase the risk of heart attacks by 53% according to this research.
Healthy magnesium levels are best maintained with natural organic foods. Focus on establishing a healthy, balanced diet to provide a sufficient intake and cut back on the sugar and salt. Although there are supplements available, relying on them to provide the right levels is ineffective if your diet is poor. Manufactured supplements can also interfere with other forms of medication you might be taking, such as diuretics and antibiotics.
Although the recommended dietary allowance (RDA) for magnesium is between 300-400 mg per day, research shows that taking an additional 100 milligrams per day can improve heart health and prevent heart disease. For a well-balanced diet, make sure to include these 20 magnesium-rich foods for cardiovascular health:
Research has shown that almonds improve heart health by maintaining healthy blood vessels and increasing antioxidants in the blood. It thereby reduces blood pressure to improve blood flow, which affects circulation through the heart. Add 1 ounce of dry-roasted almonds to your daily diet for 80 mg of magnesium.
Avocados are packed with antioxidants and heart-healthy fats that decrease the risk of heart disease, help lower bad cholesterol (LDL) levels and increase levels of good cholesterol (HDL). A healthy dose daily is one cup of cubed avocado for 44 mg of magnesium.
Fresh artichokes may not be the easiest vegetable to prepare, but the rewards are significant. Keep this vegetable around as they are very rich in magnesium (as well as potassium and phosphorus), which is an ideal combination for maintaining the health and function of arteries and blood vessels.
This wonder veg contains significant amounts of soluble fiber, phytonutrients, vitamins and of course, magnesium. This mixture of goodness provides antioxidants, anti-inflammatory, and detoxifying properties, which prevents the constricting of blood vessels, thereby lowering blood pressure and contributing to healthy heart function.
Although this fruit is best known for its high potassium content, it also contains high magnesium levels linked to lowering blood sugar, blood pressure and reducing heart disease. One large banana contains 37 mg of magnesium, providing 9% of recommended daily intake.
Black beans are one of the world’s healthiest foods providing a range of health benefits. They have high levels of magnesium, quercetin, and saponins, which are very effective in protecting the heart and naturally decreasing blood pressure. A half cup of cooked black beans provides 60 mg of magnesium.
Our bodies contain about 24 g of magnesium and up to 60% of this mineral is found in the bones. Having a half cup of unprocessed, unsweetened bran flakes daily provides a powerful dose of magnesium (112 mg) to support healthy bone function, which aids blood production and blood flow.
The body absorbs the minerals it needs before excreting excess amounts through the kidneys. If the body is not absorbing the magnesium due to a bad diet, that’s when a magnesium deficiency occurs. By having two slices of whole-wheat bread a day, will provide 46 mg of magnesium.
Fruits high in fiber are also high in magnesium. Figs are loaded with magnesium to help lower blood pressure when elevated, but remarkably, it does not affect blood pressure where levels are normal. This fruit is naturally sweet, making it an ideal snack or dessert. A half cup of dried figs contains 51 mg of magnesium.
Studies indicate that having a low magnesium intake increases the chances of chronic inflammation and heart conditions, as the blood is deprived of this essential mineral. Kidney beans are very nutritious and have several healthful benefits. Have one cup of boiled beans for 74,3 mg of magnesium.
Mackerel (unsmoked) is super healthy and rich in the omega-3s and magnesium, which maintain heart health. It has 60 mg of magnesium per 100-gram serving. Although the common mackerel is known for its high mercury content, the Alaskan Atka Mackerel and Atlantic Mackerel are the healthiest fish to eat in a balanced diet.
Another benefit of eating magnesium-rich foods is the healthy dose of complementary vitamins and minerals you get at the same time. From a quarter cup of oil-roasted peanuts, you will get 63 mg of magnesium and a good amount of calcium, which promotes the absorption of magnesium.
This could be good news for some. Smooth, unsalted and unsweetened peanut butter has 154 mg magnesium for a 100 g serving. This healthy dosage of magnesium on a daily basis will help the muscles and heart function properly. Bread and peanut butter is a magnesium-rich snack.
By increasing or maintaining magnesium levels, the risk of cardiovascular disease is significantly decreased. Yet, studies found that 80% of the US population does not have sufficient magnesium in their diets, leading to many health issues. Help up your intake with a medium baked potato (with skin) that provides 28 mg of magnesium.
This type of rice is a highly nutritious grain for digestion, reducing cancer, and promoting good heart health. A portion of 100 g brown cooked rice gives you 43 mg of magnesium. Not only is this grain rich in magnesium, it also contains plant lignans that protect against heart disease.
Including salmon in a balanced diet can provide healthy doses of magnesium to prevent cardiovascular disease (CVD), high cholesterol, and high blood pressure. This mineral assists in slowing down or preventing atherosclerosis, which is a build-up of plaque that narrows the blood vessels.
Shredded Wheat Cereal
Having 100 gram serving of this cereal daily will give you 133 mg of magnesium. This is a rich, healthy source of the magnesium, which is vital for hundreds of enzymes to function properly. Low levels of this essential mineral contribute more to heart disease than cholesterol or saturated fats.
Magnesium also resides in the heart’s left ventricle to manage the amount of calcium that goes into the muscle cells. If there is not enough magnesium, then the calcium cannot be controlled, which could lead to muscle cells hyper contracting causing a heart attack. One cup of soymilk provides 61 mg magnesium.
Cholesterol has always been the main focus for causing heart conditions, so low magnesium levels often go undetected until severe magnesium-deficiency symptoms occur. Optimal levels can prevent and even in some cases, reverse heart-related risk factors. Green leafy vegetables, like Spinach, have 78 mg of magnesium per half cup of boiled spinach.
Factors which hinder the absorption of magnesium include excess alcohol, diarrhea, and vomiting, leaving your body depleted of minerals. Magnesium is linked to blood pressure regulation and reducing cardiovascular disease. For good heart and gut health, include 8 ounces of low-fat, plain yogurt for 42 mg of magnesium.