Eating a diet rich in essential nutrients is not only good for the heart, but also a great way to prevent diseases, high blood pressure or cholesterol that can harm your overall health. Magnesium is one of the most important nutrients for controlling your heart health. It is an essential mineral often referred to as the “master mineral” due to its involvement in over 300 biochemical reactions in your body. Isn’t it amazing?
Let’s see why this wonderful mineral, “magnesium”, is good for your heart health.
Magnesium for heart health
Several studies have shown that magnesium contributes to the biochemical processes in your heart muscle that generate your heart rate. A case study published in British Medical Journal (BMJ) found that magnesium plays an important role in cardiovascular health. He also found that a magnesium deficiency can increase the risk of developing heart diseases such as cardiomyopathy, cardiac arrhythmia, atherosclerosis and high blood pressure. Also known as hypertension, high blood pressure is a common risk factor that increases the risk of developing heart disease.
That should be reason enough to add magnesium to your diet if you don’t want your heart to suffer. Without further ado, here are the sources of magnesium for heart health.
7 Magnesium-Rich Foods for Your Heart
Here is a list of magnesium-rich food sources that can strengthen your heart muscles and ward off cardiovascular disease.
1. Dark chocolate
The tasty dark chocolate is rich in several nutrients, including magnesium. It is also rich in iron, copper and manganese, according to the study published in Nutrients. It is also beneficial for your heart as it contains flavanols. According to the study of Frontiers in immunologyflavanols are a powerful antioxidant that keeps LDL (bad) cholesterol levels in check, reducing your risk of heart disease.
Healthy and nutritious, nuts can be a great addition to your heart-healthy diet. Due to their anti-inflammatory properties, walnuts can be very beneficial to your health. Not only that, but nuts also help improve blood sugar and cholesterol levels. So grab a handful of these nuts to keep your heart safe and healthy.
Chia, flax and pumpkin seeds are some of the best sources of magnesium in your diet. According to data from the National Institutes of Health, the seeds are also high in iron, monosaturated fats, and omega-3 fatty acids.
4. Oily fish
Salmon, mackerel, and halibut are some of the best sources of magnesium you can add to your diet. Oily fish contain the most omega-3 fatty acids, which is amazing for your heart health.
Inexpensive and readily available, bananas are known as a good source of potassium. Did you know that potassium also reduces the risk of heart disease? A good source of magnesium and potassium, bananas can be a good addition to your diet if you want to keep your heart health in check.
6. Leafy Vegetables
Loaded with magnesium, leafy greens should definitely be part of your diet. Kale, collard greens, turnip greens, mustard greens, and spinach are some of the best sources of magnesium you can eat.
7. Whole grains
Not only does it contain magnesium, but whole grains also contain dietary fiber, which is good for your heart health. It improves blood cholesterol levels, thereby reducing your risk of heart disease, stroke, and many other diseases.
Caution: Be sure to consult your doctor before making any changes to your diet.
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