Evidence is accumulating to support the importance of magnesium for heart health. This mineral does hundreds of important jobs in your body, among them helping to regulate blood pressure. It's also involved in the activity of the heart muscle and the nerves that initiate the heartbeat.

Many population studies have found that people whose diets are rich in magnesium have a lower risk of heart disease and stroke. And people who live in areas with hard water, which is high in magnesium, have a lower death rate from coronary artery disease.

The recommended daily level of magnesium is 310 to 420 mg. To make sure you get enough, make these magnesium-rich foods a regular part of your diet:

• whole grains
• nuts: one ounce of cashews = 75 mg
• beans: 1/2 cup of cooked beans = 60 - 80 mg
• seeds: one ounce of sunflower seeds = 100 mg
• fish: 3 oz of many kinds has 50 - 90 mg
• leafy green vegetables: 1/2 cup of spinach or Swiss chard has 60 - 80 mg

You shouldn't need a magnesium supplement. For older people, or those not eating a balanced diet, a basic multi-vitamin/mineral provides sufficient supplemental magnesium.

Related information: Lifestyle changes - Manage weight - Eating well | Nutrition channel - Nutrition

Source:  University of California, Berkeley. Nuts about magnesium. Wellness Letter, January 2002, pages 2-3.