Why Your Diet Should Include Magnesium for Your Heart Health

We often discuss how calcium makes our bones stronger or that vitamin C improves our immune system. But magnesium is just as vital and important to add to your diet. Magnesium promotes good cardiovascular health and keeps your heart beating right.

Magnesium is a mineral that is responsible for many functions in the body. It helps keep nerves and muscles working, keeps bones strong, and helps control blood sugar. It also is necessary for maintaining normal blood pressure and a steady heartbeat.

In a 2019 review in Cardiology Research and Practice, researchers found those who have low levels of magnesium in their blood have a higher risk of cardiovascular disease. In particular, the researchers found low levels of magnesium were present in those with a higher risk of atrial fibrillation, the most common heart rate disorder.

How much magnesium do you need?

The recommended amount of magnesium you need depends on your age and gender. The average recommended daily amount for men ages 19-30 is 400 milligrams. Men 31 and over should get 420 milligrams a day. Women ages 19-30 need 310 milligrams a day and women over the age of 31 need 320 milligrams daily.

As you age, magnesium absorption decreases and you are more at risk for a magnesium deficiency. Certain conditions can also increase your risk of a deficiency, such as alcoholism, Crohn’s disease, malnutrition, and diabetes. Pregnant women also face an increased risk of being magnesium deficient.

How can you get magnesium?

The FDA, after reviewing the literature on magnesium and heart health, has suggested a diet high in magnesium could lead to a lower risk of heart disease. In order to get enough magnesium, you should consider certain dietary changes and additions.

Foods that are particularly high in magnesium include:

• Soy products, such as tofu or soy milk
• Avocados
• Green leafy vegetables, like spinach and kale
• Legumes
• Black beans
• Bananas

Magnesium supplements are also a helpful addition for most people, especially those over 30 who are less able to process magnesium from food. However, too much magnesium can lead to kidney issues. Before you take a magnesium supplement, it’s best to discuss the option with your doctor. Your doctor may also want to run a blood test to detect your current levels of magnesium and to recommend the best path for getting your levels up.

Whether you get your magnesium from a supplement or your diet, there’s no denying magnesium’s positive impact on your cardiovascular health. It helps your heartbeat regularly and helps you avoid heart disease.