17 Foods That Increase Magnesium And Prevent High Blood Pressure, Blood Clots And Muscle Fatigue

Here’s a list of 17 magnesium-rich foods that help support healthy blood pressure, reduce the risk of blood clots, and prevent muscle fatigue. Magnesium is essential for hundreds of biochemical reactions in the body, especially heart and muscle function.

1–5: Nuts and Seeds

Almonds – Great source of magnesium and healthy fats.
Cashews – Magnesium-rich and heart-healthy.
Pumpkin seeds – One of the highest magnesium seed sources.
Sunflower seeds – Good snack to boost magnesium intake.
Flaxseeds – Add to smoothies or oatmeal for magnesium and fiber.

6–10: Legumes

Black beans – Magnesium and potassium in one.
Lentils – Help with blood pressure regulation.
Chickpeas – Versatile and nutrient-dense.
Kidney beans – Heart-healthy and high in magnesium.
Edamame – Young soybeans rich in magnesium and protein.

11–13: Vegetables

Spinach – Dark leafy greens are magnesium powerhouses.
Swiss chard – Magnesium and potassium support heart health.
Broccoli – Also provides fiber and antioxidants.

14–15: Whole Grains

Quinoa – High in magnesium and a complete protein.
Brown rice – Steady source of magnesium and energy.

16–17: Others

Avocado – Healthy fats plus magnesium.
Dark chocolate (70% or higher) – Magnesium-rich and can support heart health.

Why Magnesium Helps

Blood pressure: Helps relax blood vessels and regulate sodium balance.
Blood clots: Magnesium supports proper blood clotting and vascular health.
Muscle fatigue: Essential for muscle contraction and energy production.

💡 Tip: Pair magnesium-rich foods with vitamin B6 and potassium for better absorption and overall cardiovascular support.

If you want, I can make a 1-week meal plan focused on magnesium-rich foods to naturally support heart, muscle, and vascular health.