Eating a diet rich in essential nutrients not only benefits your heart, but it’s also a great way to prevent disease, high blood pressure, or cholesterol that can interfere with your overall health. One of the most important nutrients to keep your heart health in check is magnesium. It is an essential mineral that is often referred to as the “master mineral” due to its involvement in over 300 biochemical reactions in your body. Isn’t that amazing?
Let’s see why this wonderful mineral ‘Magnesium’ is good for your heart health.
magnesium for heart health
Several studies have found that magnesium contributes to the biochemical processes in the heart muscle that generate the heartbeat. 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 raise the risk of developing heart conditions such as cardiomyopathy, cardiac arrhythmia, atherosclerosis, and high blood pressure. Also known as hypertension, high blood pressure levels are a common risk factor that increases the risk of developing heart disease.
This should be reason enough for you 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 foods rich in magnesium for your heart
Here is a list of magnesium-rich food sources that can strengthen your heart muscles and keep cardiovascular diseases at bay.
1. Dark Chocolate
The tasty dark chocolate is rich in several nutrients, including magnesium. It is also high in iron, copper and manganese, according to the study published in nutrients. It is also beneficial for the heart because it contains flavanols. According to the study in Frontiers in ImmunologyFlavanols are a powerful antioxidant that keep LDL (bad) cholesterol levels in check, reducing the risk of heart disease.
2. Walnuts
Healthy and nutritious, walnuts can be a great addition to your heart-healthy diet. Due to their anti-inflammatory properties, nuts can be very beneficial to your health. Not only that, walnuts help too. improve blood sugar and cholesterol levels. So, grab a handful of these nuts to keep your heart safe and healthy.
3. Seeds
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, monounsaturated fats, and omega-3 fatty acids.
4. Oily fish
Salmon, mackerel, and halibut are some of the best sources of magnesium that you can add to your diet. Oily fish contains the highest amount of omega-3 fatty acids, which is amazing for heart health.
5. Bananas
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, green leafy vegetables should definitely be a part of your diet. Kale, collard greens, turnip greens, mustard greens, and spinach are some of the best sources of magnesium you can consume.
7. Whole grains
Not only does it contain magnesium, but whole grains also contain dietary fiber, which is good for heart health. It improves cholesterol levels in the blood, which reduces the risk of heart disease, stroke, and many other diseases.
Caution: Be sure to check with your doctor before making any changes to your diet.
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