Dark green leafy vegetables
Spinach and kale are rich sources of magnesium. According to Harvard T.H. Chan School of Public Health, this group of vegetables is not only rich in magnesium but also provides potassium and antioxidants, helping to protect blood vessel walls.
Almonds and nuts
Almonds and nuts are also prominent thanks to their high magnesium content. Dr. Walter Willett, a nutritionist at Harvard T.H. Chan School of Public Health, said that eating a handful of nuts a day is associated with improving cardiovascular health and better blood pressure control.
Beans and lentils
These beans provide magnesium and soluble fiber, which helps reduce bad cholesterol - a risk factor for high blood pressure.
Fatty fish
Fatty fish such as salmon and mackerel are not only rich in omega-3 but also contain natural magnesium. According to the American Heart Association, incorporating fatty fish into your diet 2-3 times a week can help stabilize blood pressure.
Although magnesium brings many benefits, experts recommend prioritizing supplementation through natural foods instead of abusing pills, and should maintain a healthy lifestyle to achieve sustainable results.
