Magnesium is one of the most important minerals for health and wellness. Magnesium benefits the heart by:
- Improving blood pressure
- Reducing PACs and PVCs
- Preventing/reversing atrial fibrillation
- Improving heart function
- Lowering inflammation
- Lowering oxidative stress
- Improving lipids
- Natural anticoagulant
We love magnesium supplementation with our Magne 5, the most complete product available.
But we also LOVE magnesium from food. Just make sure everything is organic.
Enjoy our Top 10 Magnesium Foods for Heart Health.
- Almonds – 80 mg magnesium per one ounce serving
Almonds are one of the healthiest nuts for your heart! They make great snacks or protein-rich additions to any recipe. Additionally, they are one of the highest food sources in magnesium! Due to their high amount of magnesium, almonds are a great food to promote sleep and relaxation! We buy our almonds here.
- Spinach – 78 mg per ½ cup serving
Spinach is rich in essential vitamins and minerals like magnesium. You could eat a whole cup of it and get 156 mg! That’s a lot for one leafy green. Swiss chard is comparable in its magnesium amounts and would be a great magnesium-rich substitute. In general, leafy greens, like spinach or Swiss chard, are important to the health of your heart.
- Artichokes – 77 mg in one artichoke per serving
Artichokes are a great magnesium-rich vegetable. They make a tasty side dish or are good to make as a creamy soup base. I boil them and drink the water too. May also grill or steam them.
- Pumpkin seeds – 74 mg per 1 ounce serving
Pumpkin seeds are one of the most nutritious seeds for you. They are rich in magnesium. They also contain vitamin E, a major antioxidant, and other trace minerals like phosphorus and manganese. Throw them in your salad or soups or sprinkle on side dishes! We love this sprouted variety.
- Cashews – 74 mg per 1 ounce serving
Cashews are another great, cardioprotective nut option. They are also very high in magnesium, which ups their heart-protective status. Eat them post-workout for some quick protein and muscle-relaxing magnesium. Try snacking on them during your workday or making some homemade nut butter for a delicious treat. Here is our recommended raw brand.
- Salmon – 52 mg per 6 ounce serving
Wild-caught salmon is one of the best ways to get in your omega 3 fatty acids, the essential fats needed for heart and brain health. Yet, another heart-healthy benefit to them is their high level of magnesium. We love the salmon and other seafood from Vital Choice.
- Avocado – 44 mg per 1 cup serving
I don’t call this avo-cardio for nothing. They are rich in healthy monounsaturated fats along with the key cardiovascular minerals, magnesium and potassium. Your heart needs a balance of both of these essential minerals, and avocados are one of the best, well-rounded sources of them!
- Zucchini – 35 mg per 1 medium zucchini serving
This squash variety is rich in magnesium, potassium and antioxidants. It also contains essential B vitamins like B1, B2, and B5, which further support heart health. Try slicing some up and throwing them into your next side dish!
- Yams – 33 mg in 1 cup serving
Yams have a good amount of magnesium in them! They are also rich in vitamin A, an essential vitamin for immunity and inflammatory regulation. Yams are also high in vitamin C, a protective antioxidant for cells.
Love raw cacao nibs in my gluten-free breakfast cereal. Gives it a great crunch and is loaded with magnesium. Cacao is an excellent source of fiber and is packed with antioxidants. Try this brand of raw cacao nibs.