Magnesium and More for Your Heart

DISEASE PREVENTION & ALTERNATIVE MEDICINE / WRITTEN BY BY LORNA VANDERHAEGHE, MS

Every seven minutes, a Canadian dies of a heart attack or stroke. Magnesium deficiency is a major contributing factor in cardiovascular disease. Eighty-two percent of Canadians are low in magnesium, which increases the heart’s oxygen supply, prevents blood clots, relaxes the smooth muscles of the arteries and slows the blockage of blood vessels.

Lowering Blood Pressure

When the blood vessels are constricted, the heart works harder to pump blood and blood pressure rises. Magnesium supplementation has been shown to reduce high blood pressure by relaxing blood vessels. In a recent study, Japanese researchers followed individuals for eight weeks, finding that blood pressure significantly dropped with magnesium use. The higher the blood pressure levels at the start of the study, the greater the drop in levels at the end.

Preventing Strokes and Cardiovascular Complications

A 2009 American Journal of Epidemiology study looked at the blood magnesium levels of more than 14,000 men and women between 45 and 64. Over 15 years of follow-up, it was found that low magnesium was associated with increased risk of stroke. Participants who received 270 mg of magnesium daily had a 30 percent lower risk of stroke.

Magnesium has been found to improve heart rates in heart failure patients and increase survival rates, symptoms and quality of life in patients with severe congestive heart failure. It has also been shown to reduce C-reactive protein, a marker of inflammation and improve exercise tolerance and quality of life in patients with coronary artery disease. The mineral’s relaxing effect also makes it valuable in treating irregular heart beat—even in life-threatening situations. One study examining magnesium treatment immediately after heart attack, found that it slashed the death rate by 75 percent and resulted in fewer complications.

The recommended daily dose of magnesium is 280–500 mg. Magnesium supplements come in salt forms as well as combined with amino acids. When magnesium is bound to the amino acid glycine (magnesium glycinate) it is ideal due to its excellent absorption, tolerance and lack of laxative effect.

Balancing and Boosting Heart Vigour

In addition to magnesium, many other factors come into play with heart disease. A diet high in plant foods and low in processed foods is essential for prevention and treatment. Healthy choices include 7–10 half-cup servings of fruits and vegetables and even low-sodium vegetable juices; whole grains like oatmeal, flax and chia seeds; herbal teas; cold-pressed, unrefined vegetable oils, especially extra virgin olive oil; wild fish; and freerange, organic, skinless, boneless chicken or turkey. Avoid margarine and all refined fats and oils; cakes, cookies, biscuits and candy; white foods including bread, flour, sugar, rice, pasta; and aspartame, food additives and artificial coffee creamers.

Remember, the heart is a muscle and needs regular exercise. Even a brisk 30-minute daily walk is beneficial. Lastly, stress reduction and mental and emotional wellness are two aspects that cannot be overlooked. More and more research substantiates the mind-body connection when it comes to matters of the heart. There are many excellent books dedicated to these subjects. Visit a local library, find a comfortable chair and start researching—and relaxing—today.

Through diet, exercise, nutritional supplementation and mental/emotional health strategies, you can strengthen your heart and pursue a vital, more active life.

Lorna Vanderhaeghe, MS, is Canada’s leading women’s health expert. With degrees in nutrition and biochemistry, she is the author of 10 books including A Smart Woman’s Guide to Heart Health.