Foods High in Magnesium and Potassium [For Heart Health and Blood Pressure Control]
Table of Contents
- Top 8 Magnesium- and Potassium-Rich Foods to Include in Your Diet
- Other Foods High in Magnesium
- Other Foods High in Potassium
- Magnesium, Potassium, and Heart Health
- Meeting Daily Nutritional Needs
- Practical Tips for Increasing Magnesium and Potassium Intake
- Optimizing Heart Health Through Nutrition
A nutrient-rich diet is foundational for maintaining a healthy heart, and minerals like magnesium and potassium play a crucial role in heart health and blood pressure regulation. Beyond their individual benefits, these two nutrients work together to optimize cardiovascular function, lower the risk of hypertension (high blood pressure), and promote overall well-being.
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Top 8 Magnesium- and Potassium-Rich Foods to Include in Your Diet
#1 Pumpkin Seeds (Pepitas)
Nutritional value (100 g or 3.5 ounces):
- Magnesium: 592 mg
- Potassium: 809 mg
Pumpkin seeds are an excellent source of magnesium and potassium, along with zinc and healthy fats. They are linked to heart health, improved bone density, and reduced inflammation.
#2 Black Beans
Nutritional value (1 cup, cooked):
- Magnesium: 120 mg
- Potassium: 611 mg
Black beans are high in fiber, protein, and antioxidants. Regular consumption is associated with reduced blood pressure and improved blood sugar control.
#3 Dark Chocolate (70-85% cocoa)
Nutritional value (100 g or 3.5 ounces):
- Magnesium: 228 mg
- Potassium: 715 mg
Dark chocolate is rich in antioxidants and provides a significant amount of magnesium and potassium. Research shows that, consumed in moderation, it may reduce heart disease risk by lowering blood pressure and improving blood vessel function.
#4 Quinoa
Nutritional value (1 cup, cooked):
- Magnesium: 332 mg
- Potassium: 957 mg
Quinoa is a gluten-free grain high in protein, fiber, and minerals, making it a great addition to a balanced diet.
#5 Swiss Chard
Nutritional value (1 cup, cooked):
- Magnesium: 150.5 mg (36% Daily Value)
- Potassium: 960.8 mg (20% DV)
Swiss chard is rich in magnesium and potassium, as well as vitamins A, C, E, and K. Consuming leafy greens is associated with improved cardiovascular health due to their nitrate content, which enhances blood flow and reduces blood pressure.
#6 Edamame (Green Soybeans)
Nutritional value (1 cup, cooked):
- Magnesium: 99.2 mg (24% DV)
- Potassium: 676 mg (14% DV)
Edamame offers protein, fiber, and heart-friendly nutrients. Its soy isoflavones, plant compounds that mimic estrogen, may reduce cardiovascular risk factors.
#7 Spinach
Nutritional value: (1 cup, cooked):
- Magnesium: 157mg (385% DV)
- Potassium: 839 mg (18% DV)
Spinach provides essential vitamins, antioxidants, magnesium, and potassium. Spinach has anti-inflammatory properties, which are beneficial for cardiovascular health.
#8 Cannellini Beans
Nutritional value (1 cup, cooked):
- Magnesium: 112.8 mg (27% DV)
- Potassium: 1004.2 mg (21% DV)
Cannellini beans deliver a powerful mix of fiber, protein, and minerals, contributing to lower blood pressure and improved blood sugar control.
#9 Acorn Squash
Nutritional value (1 cup, cooked):
- Magnesium: 91.96 mg (22% DV)
- Potassium: 1,222 mg (26% DV)
Acorn squash contains fiber, vitamin C, and antioxidants. Consuming squash varieties supports cardiovascular and immune health.
#10 Salmon
Nutritional value (3-ounce serving, cooked):
- Magnesium: 25.5 mg (6% DV)
- Potassium: 325 mg (7% DV)
Salmon is rich in omega-3 fatty acids, supporting heart health and reducing inflammation. The American Heart Association recommends eating fatty fish twice weekly.
#11 Avocado
Nutritional value (1 whole):
- Magnesium: 58.3 mg (14% DV)
- Potassium: 690 mg (15% DV)
Avocados provide heart-healthy fats, fiber, and essential minerals. Their monounsaturated fats and potassium content can lower cholesterol and reduce cardiovascular risk.
#12 Potatoes (with Skin!)
Nutritional value (1 medium, baked):
- Magnesium: 48.4 mg (12% DV)
- Potassium: 925.6 mg (20% DV)
Potatoes are often underestimated but are nutrient-dense when consumed with the skin. They are rich in fiber, vitamin C, and B vitamins, contributing to cardiovascular and digestive health.
Other Foods High in Magnesium
Per 100 g
- Nuts (e.g., almonds): 229 mg
- Tofu (firm): 30 mg
- Bananas: 27 mg
- Legumes (e.g., lentils, cooked): 36 mg
- Green leafy vegetables: 79 mg
Other Foods High in Potassium
Per 100 g:
- Dried fruits (e.g., apricots): 1,162 mg
- Coconut water: 250 mg
- Bananas: 358 mg
- Tomatoes: 292 mg
- Lentils (cooked): 369 mg
- Winter squash: 350 mg
- Broccoli (cooked): 316 mg
- Oranges: 181 mg
Magnesium, Potassium, and Heart Health
Why Magnesium Matters
Magnesium supports over 300 enzyme-driven processes in the body, making it essential for cardiovascular health. It regulates nerve and muscle function, controls blood glucose levels, synthesizes protein and DNA, and maintains a steady heart rhythm by balancing key electrolytes like calcium and potassium.
Low magnesium levels can lead to cardiac arrhythmias. Thus, maintaining adequate magnesium intake is critical to supporting a steady heartbeat and overall heart health.
Magnesium is crucial in maintaining the balance of electrolytes in the body, such as calcium and sodium. By regulating these elements, magnesium helps support a stable and healthy heart rhythm.
Potassium & Heart Function
Potassium acts as a powerful electrolyte that helps regulate heartbeat, maintain cellular function, relax blood vessels, and balance sodium levels in the body. Research shows that increased potassium intake is associated with lower blood pressure and a reduced risk of heart disease and stroke.
Low potassium levels can lead to artery stiffness and calcification, reducing blood flow and increasing cardiovascular risk.
Meeting Daily Nutritional Needs
Magnesium: Adult males require 400–420 mg daily, while females need 310–320 mg.
Potassium: Adults should aim for 4,700 mg mg per day.
Practical Tips for Increasing Magnesium and Potassium Intake
Diversify Your Diet
Include a range of foods rich in magnesium and potassium at each meal. Start your day with a green smoothie, enjoy a bean salad for lunch, and have salmon with roasted potatoes for dinner.
Pair Nutrients
Combine magnesium- and potassium-rich foods with proteins and healthy fats for balanced meals. For instance, pair a baked potato with spinach and grilled chicken for a nutrient-dense dinner.
Snacking Smart
Opt for nutrient-dense snacks like nuts, seeds, or yogurt with pumpkin seeds.
Optimizing Heart Health Through Nutrition
By incorporating foods rich in magnesium and potassium into your diet, you can support heart health, maintain optimal blood pressure, and enhance overall well-being. Together, these nutrients reduce cardiovascular risk, stabilize heart rhythms, and promote long-term health.
