Hypertension is one of the most common health problems worldwide, especially in the elderly and people with sedentary lifestyles and unscientific diets. If not controlled promptly, high blood pressure can lead to dangerous complications such as stroke, heart attack, kidney failure or serious blood vessel damage.
In addition to medication, dietary adjustments play an essential role in controlling blood pressure. Among the minerals necessary for cardiovascular health, magnesium is considered a key factor in maintaining stable blood pressure.
What is the role of magnesium in blood pressure?
Magnesium is an essential mineral involved in more than 300 biochemical reactions in the body, including regulating the activity of muscles, nerves, heart and blood vessels.
For blood pressure, magnesium plays an important role in:
- Relaxing blood vessels, helping to reduce vascular resistance and thereby lowering blood pressure.
- Regulating heart contractions, preventing arrhythmias.
- Balancing electrolytes (combined with potassium and sodium) helps maintain stable blood pressure.
- Anti-inflammatory and reducing oxidative stress, contributing to protecting blood vessel walls from damage.
Many studies have shown that people with magnesium deficiency have a higher risk of developing high blood pressure than normal. Therefore, supplementing magnesium through diet is a natural and effective way to control high blood pressure.
Foods are rich in magnesium to help control high blood pressure naturally, effectively and safely
Here are 8 magnesium-rich foods that help control high blood pressure effectively:
1. Pumpkin seeds
Pumpkin seeds are one of the foods richest in magnesium, with about 150 mg of magnesium in each 28-gram serving (about 1 small handful). In addition, pumpkin seeds are also rich in zinc, unsaturated fats and antioxidants, which help protect blood vessels and the heart. Eating unsalted roasted pumpkin seeds every day will help reduce blood pressure, improve blood circulation, especially suitable for the elderly.
2. Almonds
Almonds are rich in magnesium, potassium and monounsaturated fats – ingredients that are very beneficial for blood pressure. 28 grams of almonds provide about 76 mg of magnesium. In addition, the fiber and protein in almonds help control weight, which also indirectly helps control blood pressure. Eating unsalted roasted almonds as a snack is an ideal choice for people with high blood pressure.
3. Dark green leafy vegetables (especially spinach)
Spinach is one of the vegetables rich in magnesium and potassium. A cup of boiled spinach can provide up to 150 mg of magnesium. In addition, this vegetable is also rich in fiber, antioxidants such as lutein and flavonoids – very good for cardiovascular health. Eating spinach regularly helps reduce blood pressure and improve blood circulation.
4. Bananas
Bananas are not only rich in potassium – a substance that helps eliminate sodium, but also contain a significant amount of magnesium, about 32 mg in each medium-sized banana. Bananas are a convenient snack, helping people with high blood pressure to supplement essential nutrients in a simple and effective way.
5. Avocado
Avocado is a fruit rich in healthy fats, potassium and magnesium. An average avocado can contain about 60 mg of magnesium. Avocado also helps reduce bad cholesterol and increase good cholesterol – a factor that is beneficial for people with high blood pressure. You can eat avocado directly, blend it into a smoothie or mix it into a salad, all of which are delicious and nutritious.
6. Oatmeal
Oatmeal not only helps reduce cholesterol but also provides a significant amount of magnesium – about 60 mg per 100 grams. Eating oatmeal for breakfast helps maintain stable blood pressure throughout the day, while creating a feeling of fullness for a long time, supporting effective weight control.
7. Black beans and other beans
Black beans, red beans, lentils, green beans … are all great sources of plant magnesium. 100 grams of cooked black beans contain about 70-80 mg of magnesium. Beans also provide protein, fiber and micronutrients that help control blood sugar, support heart health and blood pressure.
8. Unsalted Sunflower Seeds
Sunflower seeds are not only rich in vitamin E and antioxidants, but are also rich in magnesium, about 90 mg in 28 grams. However, people with high blood pressure should avoid salted roasted sunflower seeds because sodium will increase blood pressure.
Why should you supplement magnesium from food instead of taking pills?
Although you can supplement magnesium through functional foods, the best and safest way is still through natural foods. Because:
- Food provides comprehensive nutrition: Not only magnesium but also fiber, vitamins, antioxidants and other minerals necessary for the body.
- Less risk of overdose: The body regulates the absorption of magnesium from food better than pills.
- Safer for the kidneys and digestive system: Especially for the elderly, the use of pills should be prescribed by a doctor.
Notes when supplementing magnesium through food:
- People with chronic kidney disease or metabolic disorders should consult a doctor before eating a lot of foods rich in magnesium.
- It is necessary to control the amount of sodium in the diet, because magnesium only works best to control blood pressure when the amount of salt is minimized.
- Magnesium-rich foods should be combined with a healthy diet: lots of green vegetables, low sugar, low fat, while maintaining regular exercise and keeping a relaxed mind.
Magnesium is an essential mineral in supporting the control of high blood pressure, especially through its ability to dilate blood vessels, regulate cardiovascular activity and reduce oxidative stress. Supplementing magnesium from natural foods such as pumpkin seeds, almonds, spinach, bananas, avocados, oats and beans is an effective, safe and easy-to-apply solution. Not only does it help control blood pressure, these foods also improve overall health, especially suitable for the elderly, people at risk of cardiovascular disease and those looking for a way to regulate blood pressure naturally and sustainably.
