Magnesium-rich foods that can improve your heart health
Heart diseases top global death cause, claiming a life every 33 seconds in the US as per the Centers for Disease Control and Prevention. India faces a significant burden too. According to World Health Organization (WHO), cardiovascular diseases claim at least 17.9 million lives annually. Magnesium, a vital nutrient, safeguards the heart. Add these magnesium-rich foods to your diet for optimal heart health.
Avocado
Avocados are packed with healthy fats and it has about 58 mg of magnesium, which accounts for 15% of our daily intake. They also have a good amount of heart-healthy monounsaturated fats that can keep your cholesterol levels in check. As they are fibrous, they can keep you full for a long time, preventing obesity that can trigger heart-related conditions.
Nuts and seeds
Besides other nutrients, nuts are also loaded with magnesium. Cashews feature 82 mg of this nutrient, which is about 20% of the daily consumption of magnesium required by the body. They are anti-inflammatory which makes them more heart-healthy. Seeds like flaxseeds, chia seeds, and pumpkin seeds are also high in magnesium, offering 150 mg in a serving of 28 gm.
Banana
A banana has 37 mg of magnesium, contributing to 9% of the daily recommended intake of this heart-friendly nutrient. As per studies, this fruit can lower high blood pressure, which is a significant factor in many heart diseases like cardiac arrest, stroke, etc. It also has potassium (a whooping 455 mg of it) which can push the heart to pump more blood.
Dark chocolate
Yes, even dark chocolate is good for your heart and this has been backed by science. About 28 gm of this delicious offering has 64 mg of magnesium, which attributes to 16% of the daily recommended intake. It helps in preventing bad cholesterol from oxidizing and lowering blood pressure, keeping you steer clear of several cardiovascular ailments.
Leafy vegetables
Leafy vegetables are an excellent source of magnesium and keep you hearty, quite literally. One cup of spinach, for instance, has 157 mg of this nutrient, which is why it keeps your heart healthy. Other easily available leafy veggies like kale, collard greens, mustard greens, and turnip greens are also blessed with a good amount of magnesium.
