Eat These 10 Magnesium Filled Foods to Prevent Heart Disease

Prevent Heart Disease: Magnesium is one of the essential minerals that our body needs for healthy cells, tissue and muscle function.

Magnesium deficiency increases the risk of heart attack by 53%.

Healthy magnesium levels are best maintained with natural organic foods.

Although magnesium supplements are available,

These supplements may interfere with some medications and may be ineffective.

How Much Should You Take per Day?

The recommended daily allowance for magnesium for adults is 310–420 mg depending on age and gender.

The researchers reported that receiving more than 100 mg / day of magnesium per day

could help Prevent Heart Disease.

For a well-balanced diet, make sure to include these 10 magnesium-rich foods Prevent Heart Disease :

1- Almonds

Research has shown that almonds improve heart health by maintaining healthy blood vessels and increasing antioxidants in the blood .

Adding 28 grams of dried almonds to a daily diet can reduce 80 mg daily need for magnesium.

2- Avocado

Avocados reduce the risk of heart disease by lowering the level of bad cholesterol (LDL), increasing high cholesterol (HDL), and increasing the antioxidant levels.

A cup of avocado has 44 mg of this mineral and provides 10% of the daily requirement for magnesium.

3- Asparagus

Asparagus contains significant amounts of soluble fiber, vitamins and of course, magnesium.

This plant has anti-inflammatory and anti-oxidant properties,

Provides conditions for the toxicity of the body and prevents vasoconstriction, lowering blood pressure and ultimately Prevent Heart Disease .

4- Bananas

Although this fruit is known to have high levels of potassium, it also contains a lot of magnesium, which helps reduce blood sugar, lower blood pressure and Prevent Heart Disease .

A large banana contains 37 mg of magnesium, which provides 9% of the daily requirement for this mineral.

5- Figs

It has high amounts of fiber and also magnesium.

Figs help lower blood pressure.

But note that when blood pressure is normal, it does not reduce blood pressure.

A half cup of dried figs contains 51 mg of magnesium.

Reference: Foodworldblog

Collected by: Dr. Afsaneh Amin Ghafouri

About Afsane AminGhafouri

Dr Afsane Ghafuri
My name is Afsaneh Amin Ghafouri I have PhD degree in Agroecology from Ferdowsi University of Mashhad, Iran. I have over 8 years of experience working in agricultural science as Medicinal Plants scientist. Currently, I work as a Senior Researcher (R&D) at Parsi Teb Herbal Pharmaceutical Company since 2017. I have written more than 100 articles on medicinal plants and their application in traditional medicine. Teaching experience for 8 years in the field of medicinal plants.

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