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.
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|
|Dried apricot halves, ½ cup||31|