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Magnesium-Rich Foods to Lower Blood Pressure

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It’s estimated that 75 percent of Americans don’t meet the recommended intake for magnesium. Are you one of them? Magnesium deficiency is often asymptomatic but is linked with many physical and mental health problems. If you have high blood pressure, low magnesium may be one of the underlying causes. Learn more about how magnesium supports your heart health and how these magnesium-rich foods can lower your blood pressure.

How does magnesium lower blood pressure?

Magnesium is a powerful mineral involved in over 600 biochemical reactions in the body and can prevent heart disease, stroke, and arrhythmias. It can also help lower blood pressure in people with hypertension and in those with normal blood pressure.

One study showed that consuming 500-1000mg of magnesium per day lowered systolic pressure by up to 5.6 points and diastolic pressure by up to 2.8 points. Magnesium lowers blood pressure by acting on the cardiovascular system through several mechanisms.

Improves endothelial function

The endothelium is the thin inner lining of the heart and blood vessels. Endothelial dysfunction can lead to atherosclerosis – the abnormal thickening and hardening of the artery walls. Research shows that magnesium supports endothelial function and prevents arterial stiffness.

Increases nitric oxide production

Magnesium boosts nitric oxide production, a substance in the body that supports vasodilation, the relaxation of blood vessels.  

Decreases inflammation

Magnesium helps your immune system function properly, which helps keep inflammation low. Inflammatory markers, such as C-reactive protein, are linked with high blood pressure.

Decreases oxidative stress

By supporting antioxidant defense, magnesium helps battle oxidative stress in the body. Oxidative stress is linked with plaque buildup in the arteries and may also cause constriction of the blood vessels.

Acts as a natural calcium channel blocker

When calcium enters the cardiovascular system cells, blood vessels constrict and the heart contracts more strongly. Magnesium acts as a natural calcium channel blocker, relaxing the heart and blood vessels and lowering blood pressure.

Improves sleep

If you struggle with insomnia, low magnesium may be the culprit. Magnesium can relax the nervous system and support restful sleep. Better sleep means less inflammation, a well-regulated nervous system, and lower blood pressure.

Mental health support

Depression and anxiety can throw the nervous system out of balance, increase sympathetic activation, and drive up blood pressure. Some researchers theorize that magnesium deficiency may be a root cause of depression and other mental health disorders.

Magnesium targets high blood pressure on many fronts. It’s not surprising that magnesium can boost the effectiveness of blood pressure medications. Adding more magnesium is a great way to support yourself if you want to wean off pharmaceuticals. As you cut back on medication, make sure you work closely with a physician and monitor your blood pressure daily.

Signs of low magnesium

Many people who eat the typical American diet are magnesium deficient. Processed foods simply don’t have the nutrients we need. Some common early signs of low magnesium include:

  • Fatigue
  • Poor appetite
  • Nausea & vomiting
  • Weakness

Test, don’t guess

Most of the time, magnesium deficiency is asymptomatic and goes unnoticed. Without proper testing, there’s no way to know for sure if your magnesium levels are low. Potassium helps support the effectiveness of magnesium, so you want to make sure those levels are adequate as well. 

Micronutrient Testing can give you so much information on these minerals and other essential vitamins. Testing provides awareness of your body’s specific deficiencies and can help you take a more targeted approach in bringing down your blood pressure.

Magnesium-rich foods for high blood pressure

Food is truly the best medicine for lowering blood pressure naturally. Add these magnesium-rich foods to your diet to lower your blood pressure. Men should get 400-420mg daily, and women should aim for 310-320mg. Choose organic options whenever possible.


Spinach is called a superfood for a reason. It’s packed with essential nutrients, including plenty of magnesium. Other leafy greens, such as swiss chard and kale, are also high in magnesium.

Pumpkin Seeds 

Pumpkin seeds are high in magnesium, potassium, and antioxidants. They make a great snack on their own, or you can sprinkle them on salads.


Almonds are one of the best nuts for your heart! They’re antioxidant-rich and contain plenty of Vitamin E. Cashews, walnuts, and Brazil nuts are also high in magnesium and are excellent choices for a crunchy snack.


Artichokes are considered a superfood because of their high magnesium levels, antioxidants, prebiotics, and potassium. One study found that artichoke intake reduced both systolic and diastolic blood pressure when supplemented over 12 weeks.


Avocados are a great source of healthy monounsaturated fats and magnesium, fiber, and potassium. Try making homemade guacamole, and add to your favorite paleo Mexican dish!


Fresh tuna is a protein-filled source of magnesium, B vitamins, and omega-3 fatty acids. Always buy wild-caught. Our favorite source for toxin-free seafood is Vital Choice.


Wild-caught salmon is another magnesium-rich source of healthy protein. Salmon also has the added bonus of omega-3 fatty acids, as well as vitamin D, which can reduce inflammation and help your heart even more!


This popular summer squash is high in magnesium and fiber. Zucchini also contains antioxidants, especially in the skin. Try using a spiralizer to make zucchini noodles for a healthier alternative to pasta.

Sweet Potatoes

Sweet potatoes contain both soluble and insoluble fiber, providing gut-related health benefits. They also contain beta-carotene, which can help prevent vision loss and optical disease.


Cacao is a delicious form of minimally processed chocolate with many health benefits. In addition to magnesium, cacao contains flavanols, which have antioxidant properties.

Magnesium supplements to lower blood pressure

It may be necessary to supplement with magnesium, especially if you’re deficient. Magnesium supplements are generally safe and have very few side effects. There are many different forms of magnesium on the market, and the options can be overwhelming. 

For high blood pressure, we recommend Magne 5. This supplement contains five different forms of magnesium that are easily absorbed. For best results, take three capsules at bedtime.

For an extra boost, you can also try an Epsom salt bath. Soaking in Epsom salts or magnesium sulfate lets magnesium absorb through the skin. This can help reduce inflammation and calm your nervous system after a stressful day.

Next steps

However you get your magnesium, just make sure you’re getting enough of it. Keep alcohol intake to a minimum, as this can interfere with magnesium absorption. Magnesium is one of the most critical minerals for bringing down your blood pressure naturally. Consider advanced micronutrient testing to determine your magnesium levels and incorporate Magne 5 into your supplement routine if your levels are low.

Include these natural sources into your diet today to lower your blood pressure and secure your 100 Year Heart. 

Eat Well · Live Well · Think Well 

Medical Review 2022: Dr. Lauren Lattanza NMD


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About Dr. Lauren Lattanza NMD, FACC

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As a Naturopathic Physician, I am trained to treat the whole person and get to the root cause of disease.

I went to Arizona State University where I graduated with a bachelor’s degree in psychology with a depth in physiology and minor in Spanish. After my undergraduate degree I was working on prerequisite classes towards medical school, which is when I came to learn that my values identified best with the principles of naturopathic medicine. I knew that I wanted to help patients identify the causes of disease and be able to offer treatments which would improve their health rather than simply treating symptoms.

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As a Spanish speaking student, I was able to volunteer with community clinics around Phoenix and provide free healthcare to low-income families. Due to this combined exposure, I came to find my passion in treating cardiometabolic and digestive disorders that are all too common, yet largely preventable. I took the opportunity to learn the broad spectrum of healthcare so I can ensure that I am able to provide my patients with the best options.

About Dr. Jack Wolfson DO, FACC

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Dr. Jack Wolfson is a board-certified cardiologist, Amazon best-selling author, husband, father, and the nation’s #1 Natural Heart Doctor.

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Our chiropractor is an expert at adjustments and holistic chiropractic care and works closely in conjunction with the other health care experts at Natural Heart Doctor.

Call (480) 535-6844 for details and scheduling.

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Our health coaches use evidence based skillful conversation, clinical interventions, and strategies to engage you actively and safely in health behavior changes.

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We use the most advanced testing in the world to assess heart health and to identify the root cause of your health issues.

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Schedule an office visit with one of our cardiologists, holistic physicians, chiropractor, or health coaches.

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Frequently Asked Questions

I’d like to receive an online second opinion from Natural Heart Doctor. What do I do next?

You can initiate a second opinion online through our website at any time. To begin, select the team member you’d like to speak with and open an account.

Click here for cardiologist Dr. Jack Wolfson.

Naturopathic Medical Doctor Dr. Lauren Lattanza. Get details.

Naturopathic Medical Doctor Dr. Tonia Rainier. Get details.

Click here for  Natural Heart Doctor Health Coach.

Alternatively, you can email A member of our care team will help guide you through the process of starting a second opinion.

What is the cost of a Natural Heart Doctor Online Second Opinion?

The cost for most second opinions varies by team member. This fee includes information collection, a phone or video consultation, a second opinion from a Natural Heart Doctor specialist and guidance throughout the process from your personal Care Team at Natural Heart Doctor.

Cardiologist Dr. Jack Wolfson’s Second Opinion Fee is $1500.

Holistic Physician’s Dr. Lauren Lattanza’s Second Opinion Fee is $250.

Naturopathic Physician Dr. Tonia Rainier’s Second Opinion Fee is $250.

Note: We apply the Online Second Opinion Call fee as a credit to any future consultations with Natural Heart Doctor, should you choose them.

Will my insurance cover the cost of a Natural Heart Doctor Online Second Opinion?

Most likely, no. Most health plans do not cover online second opinions or consultations. You are responsible for the cost of our second opinion. Natural Heart Doctor cannot file a claim with your insurance carrier, nor can we provide a procedure (CPT) code for this service.

What is the timeline to receive an online second opinion?

We do our best to schedule your second opinion as quickly as possible. Typically, it takes 5 to 7 business days after your information has been collected to receive your phone or video online second opinion.

What information do you need in advance of our call?

Our office will send you a short questionnaire to complete and return. We DO NOT need your complete medical records.

How many questions can I ask the expert during our call?

You may ask a maximum of five questions. This is to ensure that the expert has sufficient time to devote to each question. All questions must be finalized before your online meeting.

What should I expect to receive once my second opinion is complete?

You will receive a summary of our discussion along with our second opinion. The second opinion will be in written form. After you have reviewed the second opinion, a Natural Heart Doctor clinician will follow up with you by phone to address general medical questions about the information provided in the second opinion.

What if I have follow-up questions for the expert after I have reviewed my second opinion?

If you have a clarifying question about an expert’s response to one of the questions in your second opinion, and the Natural Heart Doctor clinician is unable to address it, then you may request a follow up session for an additional fee. 

Is my medical and payment information secure?

Natural Heart Doctor is strongly committed to protecting the privacy and security of all our patients. Our website meets all federal requirements for protecting personal health information under the Health Insurance Portability and Accountability Act (HIPAA). All financial transactions are processed by Natural Heart Doctor securely using industry standard payment processing tools.

I would rather visit Natural Heart Doctor for an in-person appointment. What should I do next?

If you would prefer an in-person appointment at Natural Heart Doctor instead of an online second opinion, please call (480) 535-6844 for details and scheduling.

Can I schedule a follow up appointment with the specialist who provided my online second opinion?

Yes, we’re happy to help you on an extended basis. Our clinician can discuss options with you when presenting our second opinion summary.