THE ESSENTIAL MINERAL THAT COULD HELP PREVENT HEART ATTACKS AFTER 50, ACCORDING TO CARDIOLOGISTS

It’s never too early to start taking care of your heart, but once you hit your 50s, it becomes absolutely essential. According to the Centers for Disease Control and Prevention (CDC), half of all Americans have at least one major risk factor for heart disease: high blood pressure, high cholesterol, or smoking. And while healthy habits like exercising, eating well, managing stress, and getting good sleep are critical, experts say there’s one overlooked nutrient that could be the missing link in protecting your heart — magnesium.

       

Why magnesium matters more than you think

“Magnesium is a vital mineral that helps maintain a regular heart rhythm by regulating electrical signals in the heart muscle,” explains Michelle Routhenstein, RD, CDCES CDN, a preventive cardiology dietitian at Entirely Nourished. Cardiologist Dr. Frank Han, MD, of OSF HealthCare, agrees, noting that magnesium supports blood vessel health and normal heart rhythms. The recommended daily intake is 320 milligrams for women and 420 milligrams for men.

Magnesium’s benefits go beyond just rhythm regulation. It helps relax blood vessels, supporting healthy blood pressure, and assists in balancing cholesterol and insulin levels — all crucial for avoiding heart disease. “Older adults lose more magnesium through their kidneys and often absorb less from food,” Dr. Han adds. “Chronically low magnesium can worsen hypertension, stroke, heart failure, and arrhythmias.”

A heart and bone health connection

Magnesium also plays a surprising role in bone health — another major concern after 50. “Magnesium contributes to bone structure, regulates calcium metabolism, and supports bone cell activity,” Routhenstein says. Maintaining strong bones allows you to stay active longer, which in turn supports cardiovascular health. That link between mobility and heart health underscores just how integral this mineral is to healthy aging.

How to get enough magnesium through your diet

The best way to meet your magnesium needs is through whole, unprocessed foods. Dr. Han recommends focusing on unrefined whole grains, spinach, nuts, legumes, and white potatoes — all excellent sources. These foods fit into most eating styles, including vegan, vegetarian, and gluten-free diets. While many people meet their needs through food, it’s still smart to check your magnesium levels during annual check-ups.

If blood tests show a deficiency, supplements can help. “Supplements may be necessary if your intake is low, or if you have higher risk factors such as type 2 diabetes, chronic alcohol use, or gastrointestinal conditions,” Routhenstein explains. Certain medications, including diuretics and proton pump inhibitors, can also lower magnesium levels.

2025-12-09T18:42:08Z