Magnesium doesn’t get as much attention as other nutrients, but it plays a huge role in keeping your heart healthy. According to a recent review published in Nutrients, over 20 years of research strongly links low magnesium levels to a higher risk of heart disease. This includes serious issues like stroke, heart failure, high blood pressure, and even irregular heartbeats like atrial fibrillation.
Researchers found that people with low magnesium tend to have more inflammation in the body, shown by higher levels of C-reactive protein, a marker often connected to heart trouble. They also experience more oxidative stress—basically, damage from harmful molecules that the body struggles to control. This kind of stress can damage blood vessels and increase cholesterol, both of which raise your heart disease risk.
Magnesium also affects how blood vessels function and helps keep cholesterol and triglyceride levels in check. Without enough of it, the body’s delicate balance of electrolytes—like calcium, potassium, and sodium—gets thrown off, making things worse.
The good news is you can fix this. Foods like almonds, pumpkin seeds, leafy greens, beans, tofu, and even dark chocolate are rich in magnesium. Supplements can help too, especially those offering at least 200 milligrams daily. So if you want to protect your heart, keeping your magnesium levels up might be a smart move.
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