Food for Thought: Increasing Magnesium Intake to Lower Blood Pressure

A recent study shows that magnesium deficiency has become rampant lately – almost 80% of Americans do not get enough of this precious mineral. Experts say that magnesium is just as important as calcium and iron because it improves muscle functioning, supports the immune system, and plays a major role in heart health.

Because the “silent killer” or hypertension is so high in Americans, doctors are touting the benefits of increasing your magnesium intake even more than before.

Magnesium relaxes blood vessels and improves blood flow. Anti-hypertensive medicines have the same effect on the body.

Doctors do advise that you should be wary of taking magnesium supplements though. It’s best to consult a doctor because you wouldn’t want to have a magnesium overdose which would include diarrhea, stomach cramps, nausea, muscle weakness and irregular heartbeat.

The best way to help increase your magnesium intake and help to lower your blood pressure would be by making some dietary changes and updates.  

You can focus on eating more of:

• Boiled spinach
• Pumpkin seeds
• Nuts like cashews, almonds, and peanuts
• Black beans and peas
• Fish
• Prunes
• Fruits like peaches, figs, apricots, guava, mango, bananas, and cantaloupe
• Wild rice 

Green smoothies are also a really great way to get much needed magnesium, fiber, and other essential nutrients in your diet.