Magnesium-rich foods can be an excellent part of a heart-healthy diet, but the headline “prevent high blood pressure, blood clots and muscle fatigue” overstates what magnesium can do. Eating these foods doesn’t guarantee prevention of any of those conditions.
17 good food sources of magnesium
Pumpkin seeds
Chia seeds
Almonds
Cashews
Peanuts
Peanut butter
Black beans
Lentils
Soybeans/edamame
Spinach
Swiss chard
Avocado
Baked potato with skin
Brown rice
Oatmeal
Plain yogurt
Dark chocolate (choose a variety with relatively low added sugar)
Magnesium contributes to normal muscle and nerve function and blood-pressure regulation. A varied diet containing magnesium-rich foods is generally preferable to taking high-dose supplements without a specific reason.
For blood-clot prevention, however, magnesium-rich foods are not a substitute for prescribed anticoagulants or treatment of clotting disorders. And persistent muscle fatigue or cramps shouldn’t automatically be attributed to low magnesium—there are many possible causes.
If you want, I can also give you a 7-day magnesium-rich meal plan using ordinary supermarket foods.
