Magnesium is an essential mineral that helps regulate many chemical reactions in the human body. It is important to eat a healthy diet full of foods rich in magnesium to reduce the risk of high blood pressure. There are several different types of food containing magnesium, including vegetables and dairy products.
Magnesium can help maintain the following:
- blood pressure regulation
- muscle and nerve function
- blood glucose control
- energy production
Supplements may also help increase your magnesium levels.
How does magnesium affect blood pressure?
Magnesium is involved in hundreds of important body functions, including regulating blood pressure and maintaining a regular heart rhythm. A daily intake of magnesium may reduce blood pressure. This mineral can widen your blood vessels and increase your blood flow.
It can also boost the release of nitric oxide in your body. Nitric oxide is a compound in the human body that can reduce the stiffness of arteries and increase blood flow. This may also contribute to reducing your blood pressure.
Having an adequate magnesium intake can reduce the risk of heart disease and stroke. A doctor may prescribe magnesium supplements to people with magnesium deficiency. They are typically available in the form of tablets.
A doctor can recommend the appropriate quantity of magnesium you should take daily to maintain healthy levels.
How can diet help?
Eating a healthy diet full of magnesium-rich foods may help improve your magnesium levels. Many types of food contain magnesium, such as:
- pumpkin seeds
- cereal
- nuts
- leafy green vegetables
- dairy products
- beans
- brown rice
- chia seeds
- fish
Ensuring you drink enough water and keep yourself hydrated during the day may help you maintain healthy magnesium levels in your body.
A nutritionist or a doctor can recommend a dietary plan full of foods rich in magnesium to help increase your magnesium levels.
Side effects
Magnesium supplements are generally considered safe. However, they may interact with certain medications, including diuretics and antibiotics.
People with certain underlying conditions, such as kidney disease, should also avoid taking magnesium supplements unless a doctor prescribes them. This is because the kidneys are important in managing magnesium levels in your body, so taking supplements may cause them further strain.
Magnesium supplements may cause side effects, such as:
- stomach upset
- diarrhea
- nausea
- vomiting
- abdominal cramps
If you have any concerns about whether magnesium supplements are suitable for you, or if you experience side effects after taking magnesium, consider talking with a doctor.
Other treatment options
Several other treatment options can help with high blood pressure, including lifestyle measures and medication.
Medication
Drugs for reducing high blood pressure can include:
- Angiotensin-2 receptor blockers (ARBs): These medications can reduce blood pressure by relaxing your blood vessels. An example includes losartan (Cozaar).
- Calcium channel blockers: These drugs can reduce blood pressure by widening your blood vessels. Examples include amlodipine (Norvasc) and diltiazem (Cardizem).
- Diuretics: These medications can help your body flush out excess salt and water by increasing your urine output.
- Beta-blockers: These drugs can reduce your blood pressure by slowing down your heart rate. Examples include propranolol (Inderal) and atenolol (Tenormin).
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Get free cardLifestyle measures
Many diet and lifestyle changes may help reduce your blood pressure, including:
- eating a low fat, balanced diet
- reducing your salt intake to less than 5 grams a day
- exercising regularly
- maintaining a healthy weight or losing weight if you have overweight
- avoiding or quitting smoking
- cutting down alcohol consumption
- reducing caffeine intake
Some of these changes may improve your blood pressure quickly, while others may take longer. However, a healthy lifestyle can help reduce blood pressure levels and the risk of developing complications like stroke or heart attack.
Summary
Magnesium is responsible for more than a hundred different biological processes in the human body, including regulating blood pressure and maintaining the regular function of your heart. It can help your blood vessels relax and decrease blood pressure levels.
Eating a diet full of magnesium-rich foods can help increase magnesium levels in your body. Examples include:
- leafy green vegetables
- nuts
- dairy products
A doctor may also prescribe magnesium supplements for people with magnesium deficiency.
Several lifestyle measures can also help reduce your blood pressure. This includes:
- maintaining a healthy weight
- eating a low fat, healthy diet
- exercising regularly
In some cases, a doctor may also recommend taking medications to manage your blood pressure. This can reduce the risk of developing complications linked to high blood pressure, like stroke and heart disease.
Download the free Optum Perks Discount Card to save up to 80% on many prescription medications. Plus, you can now get them delivered to your home in as little as 3 days. Search for your medication here.