17 Foods That Boost Magnesium — and May Help Maintain Healthy Blood Pressure
Magnesium is one of the most important minerals for your body, yet many people don’t get enough of it from their daily diet. This essential nutrient supports muscle and nerve function, energy production, and healthy heart rhythm. It also plays a role in helping the body regulate blood pressure — which is why magnesium-rich foods are often recommended as part of a heart-healthy eating pattern.
If you’re looking to naturally increase your magnesium intake, here are 17 delicious, everyday foods that can help support healthy blood pressure and overall wellness.
1. Spinach
One of the top natural sources of magnesium. Just one cooked cup delivers nearly 40% of your daily needs.
2. Swiss Chard
Leafy, nutrient-dense, and loaded with magnesium, potassium, and antioxidants.
3. Pumpkin Seeds
A small handful provides almost half a day’s magnesium — easy to add to salads, yogurt, or oatmeal.
4. Almonds
Rich in healthy fats and magnesium. A great snack for heart and metabolic health.
5. Avocados
Creamy, versatile, and high in magnesium, potassium, and fiber.
6. Black Beans
Beans are magnesium powerhouses, plus they help support healthy blood sugar levels.
7. Dark Chocolate (70% or higher)
A delicious source of magnesium and flavonoids — just keep portions moderate.
8. Edamame
Young soybeans offer protein, fiber, and a surprising amount of magnesium.
9. Salmon
Not only rich in magnesium — also full of heart-healthy omega-3 fatty acids.
10. Bananas
Best known for potassium, but also supply a steady magnesium boost.
11. Cashews
Another magnesium-rich nut, perfect for snacking or cooking.
12. Whole Grains (Oats, Quinoa, Brown Rice)
Magnesium is concentrated in the outer layers of grains — so whole grains deliver more than refined ones.
13. Tofu
A plant-based protein source that contributes helpful amounts of magnesium and calcium.
14. Yogurt
Provides magnesium along with probiotics for gut health and calcium for bones.
15. Chickpeas
Affordable, versatile, and packed with both magnesium and plant protein.
16. Figs (Fresh or Dried)
A sweet snack that supplies fiber, calcium, and magnesium.
17. Brazil Nuts
Extremely nutrient-dense; just one or two nuts can supply meaningful magnesium and selenium.
Why Magnesium Matters for Blood Pressure
Magnesium supports blood vessel relaxation, electrolyte balance, and nerve signaling — all important for maintaining healthy blood pressure. While no single food can prevent high blood pressure on its own, a balanced diet rich in magnesium, potassium, fiber, and healthy fats is consistently linked with better heart health.
Tips for Boosting Magnesium Naturally
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Add leafy greens to soups, smoothies, and stir-fries
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Choose nuts or seeds as quick snacks
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Swap refined grains for whole grains
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Include beans or lentils a few times a week
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Aim for a varied diet rather than relying on any single source
The Bottom Line
Magnesium plays a key role in heart health, and these 17 foods make it simple — and delicious — to get more of it each day. Combined with active living, balanced meals, and regular checkups, a magnesium-rich diet can help support healthy blood pressure and overall well-being.
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