Pumpkin Seeds
Pumpkin seeds, also known as pepitas, may seem tiny, but they are one of the best sources of magnesium. According to the Office of Dietary Supplements (ODS) of the National Institutes of Health (NIH), one ounce, a 28-gram serving (about 1 ounce), provides around 150 mg of magnesium, which is 37% of the Daily Value (DV). You can have them as they are, sprinkle them on salads, or blend them into smoothies.
Black Beans
Black beans not only provide protein and fibre but also a good amount of magnesium. This suggests that beyond your heart health, black beans not only keep your energy levels high, they also support your digestive system. As per NIH dietary guidelines, half a cup of cooked black beans offers roughly 60 mg of magnesium daily. The combination of magnesium and fibre makes black beans excellent for supporting heart and digestive health.
Avocados
Avocados are well known for their healthy fats, but they’re also a rich source of magnesium, about 58 mg per fruit. Their healthy monounsaturated fats and potassium content further support cardiovascular health and blood pressure regulation.
Dark Chocolate
Chocolate and healthy? You might wonder. But the good news is that dark chocolate with at least 70% cocoa is a delicious source of magnesium. One serving of 28 pieces contains 43 mg of magnesium, according to USDA. It is important that you choose dark chocolate with low sugar content to get the benefits without the blood sugar spikes.
Also Read: What Does Magnesium Do For Male Health? Expert Debunks!
Almonds
Almonds are another great snack option rich in magnesium. Just a handful (28 grams) provides about 80 mg of magnesium, which can support blood pressure regulation and overall heart health. They also offer heart-healthy fats and antioxidants that protect against inflammation and support vascular health.
Bananas
Bananas are often known for their potassium content, but they also provide a decent dose of magnesium. In fact, according to NIH, one medium banana can provide up to 32 mg of magnesium. The combination of potassium and magnesium can help reduce sodium’s effects in the body and help regulate blood pressure.
Tofu
Tofu, a plant-based protein made from soybeans, offers about 53 mg of magnesium per 100 grams. It’s low in sodium, rich in calcium, and provides all nine essential amino acids, making it a heart-friendly food for those managing blood pressure.
Quinoa
If you’re allergic to gluten, then quinoa can be your go-to grain option. It is not only high in protein and fibre but also rich in magnesium. One cup of cooked quinoa has about 118 mg of magnesium. You can swap rice with quinoa for a more nutrient-dense and blood pressure-friendly option.
Also Read: Expert Shares The Benefits Of Magnesium To Reduce Stress And Sleep Better You Need To Know Today!
Yoghurt
Plain, low-fat yoghurt contains around 50 mg of magnesium per cup and is also an excellent source of calcium and probiotics. The calcium-magnesium combination supports vascular tone, while probiotics may play a role in improving heart health and reducing inflammation.
Conclusion
Adding more magnesium-rich foods to your diet is a simple yet effective way to support heart health and manage blood pressure naturally. While these foods are beneficial, remember that balance is key, meaning it is important to combine them with other heart-healthy habits like regular exercise, stress management, and limiting salt intake for the best results. Always consult your doctor before making major dietary changes, especially if you’re on blood pressure medications.