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Eating a diet rich in essential nutrients not only benefits the heart, but is 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 often referred to as the “master mineral” due to its involvement in more than 300 biochemical reactions in your body. Isn’t that amazing?
Let’s see why this wonder mineral ‘Magnesium’ is good for your heart health.
Magnesium for heart health
Several studies have found that magnesium contributes to the biochemical processes in your heart muscle that generates your heartbeat. A case study published in British Medical Journal (BMJ) found that magnesium plays an important role in cardiovascular health. It also found that a magnesium deficiency can elevate the risk of developing heart diseases like cardiomyopathy, cardiac arrhythmia, atherosclerosis and high blood pressure. Also known as hypertension, high blood pressure levels is 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 Magnesium rich foods for your heart
Here’s a list of food sources rich in magnesium that can bolster your heart muscles and keep cardiovascular diseases at bay.
1. Dark chocolate
The flavourful dark cholocate is rich in several nutrients, including magnesium. It is also high in iron, copper, and manganese, as per the study published in Nutrients. It is also beneficial for your heart because it contains flavanols. According to the study in Frontiers in Immunology, flavanols are a powerful antioxidant that keeps LDL (bad) cholesterol levels in check, thus 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, nuts can be highly beneficial for 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. As per the data from the National Institutes of Health, seeds are also high in iron, monosaturated fat and omega-3 fatty acids.
4. Fatty fish
Salmon, mackerel and halibut are some of the best sources of magnesium that you can add to your diet. Fatty fish contains the most omega-3 fatty acids, which is incredible for your heart health.
Inexpensive and easily available, bananas are known as a good source of potassium. Did you know potassium also reduces heart disease risk? 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 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 fibre, which is good for your heart health. It improves blood cholesterol levels, thus lowering your risk of heart disease, stroke and many more diseases.
Caution: Make sure to check with your doctor before making any changes in your diet.