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How does magnesium affect my blood pressure?

Research findings suggest that there may be a link between a diet low in magnesium and higher blood pressure. But, even though this may be true, experts do not recommend that you eat extra food high in magnesium in an effort to lower your blood pressure. It is enough just to eat the recommended daily amount.

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How much magnesium do I need? 

Nutrition experts advise that adult men consume 350 mg of magnesium per day. Women should consume 280 mg of magnesium per day.

Good Sources of Magnesium 

You should be able to get the recommended daily amount of magnesium by eating a heart-healthy diet. This table lists the amount of magnesium in some common foods.

Food Amount of Magnesium in Milligrams
Almonds, dry-roasted, without salt, ½ cup 197
Cashews, dry-roasted, without salt, ½ cup 178
Soybeans, boiled, 1 cup 148
Bran cereal, ready to eat, ½ cup, low-salt brand 129
Brown rice, medium grain, cooked, without salt,1 cup 86
Spinach, boiled, without salt, ½ cup 78
Whole-wheat bread, 2 slices 48
Banana, medium 34
Dried apricot halves, ½ cup 31