It’s never too early to start prioritizing your heart health, but it’s especially important if you’re 50 or older. The average age of a heart attack is younger than you think: 56 for men and 65 for women.
According to the Centers for Disease Control and Prevention, half of Americans have at least one of these three risk factors for heart disease and heart attack: high blood pressure, high cholesterol, and smoking. Diet, lifestyle, and medications (when needed) all play a role in prioritizing cardiovascular health.
Even if you already have healthy habits that support heart health (such as eating a nutrient-dense, mostly plant-based diet, exercising regularly, having healthy stress management habits, getting enough sleep, and not using tobacco), there’s one specific nutrient you may not be getting enough of, which could increase your risk of having a heart attack without you even realizing it.
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The nutrient that is key to protecting the heart
Conformable Michelle Routhenstein, RD, CDCES CDNa preventive cardiology dietitian at Entirely Nourished, getting enough magnesium is crucial for heart health.
“Magnesium is a vital mineral that helps maintain a regular heart rhythm by regulating electrical signals in the heart muscle,” she explains.
Dr. Frank Han, MD, a cardiologist at OSF HealthCare, also stresses the importance of getting enough magnesium, which is 320 milligrams per day for women and 420 milligrams per day for men. He explains that magnesium is important for supporting the heart’s blood vessels and maintaining a healthy heart rhythm.
“Magnesium supports healthy blood pressure by relaxing blood vessels, which reduces cardiovascular stress,” says Routhenstein, adding to this.
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Routhenstein explains that another reason getting enough magnesium is important for cardiovascular health is that it helps support healthy cholesterol levels and improve insulin sensitivity, both of which are important for avoiding heart disease.
Both experts say people over 50 need to be especially careful to get enough magnesium. “Older adults lose more magnesium through the kidneys, tend to get less magnesium in food, and tend to absorb less when they do get it. Chronically low magnesium can worsen high blood pressure, stroke, heart failure, and arrhythmias,” says Dr. Han.
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Want to keep your bones strong? This is another reason why it’s important to get enough magnesium, especially as we age and it’s natural to lose bone density.
“Magnesium plays a key role in bone health by contributing to bone structure, regulating calcium metabolism, and supporting the activity of osteoblasts and osteoclasts, which maintain healthy bone turnover,” Routhenstein says, adding that good musculoskeletal health is essential to being able to stay active, which in turn benefits the heart.
How to make sure you get enough magnesium
Now that you know why getting enough magnesium is important for cardiovascular health, the next big question comes: How can you make sure you’re getting enough? As with any nutrient, it’s best to meet your magnesium goals through diet if possible.
“Good food sources of magnesium include unrefined whole grains, spinach, nuts, legumes, and white potatoes,” says Dr. Han. These foods can be integrated into any meal plan, whether you’re vegan, vegetarian, gluten-free, or paleo. Routhenstein says that fortunately, most people who eat a balanced, nutrient-dense diet get enough magnesium.
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Even if you eat a balanced diet, it’s a good idea to get your magnesium levels checked at your annual doctor’s appointments to make sure you’re getting enough. Dr. Han says that if blood tests indicate that magnesium levels are low, then it’s a good idea to consider a magnesium supplement.
Routhenstein agrees, explaining, “Supplements may be needed if intake is low, lab tests show deficiency, or the risk is higher, for example, in people with gastrointestinal conditions, type 2 diabetes, chronic alcohol use, or those taking medications such as diuretics, long-term proton pump inhibitors, or certain chemotherapy agents.” If you’re not sure if you could benefit from a magnesium supplement, talk to your doctor or a dietitian.
While getting enough magnesium is important for heart health, Routhenstein says it’s important to remember that it’s just one nutrient your body needs to thrive. “Getting adequate amounts of other key nutrients, such as calcium, potassium, folate, omega-3 fatty acids, and vitamin C, supports cardiovascular function, bone health, and healthy aging,” she says.
Instead of focusing only on magnesium, she recommends focusing on eating a wide variety of nutrient-dense foods. That way, you’re more likely to get all the nutrients and vitamins your body needs.
But you can also be sure that whenever you dig into a baked potato, a bowl of chili, or snack on a handful of nuts, you’re doing your heart a favor.
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Sources:
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Michelle Routhenstein, RD, CDCES CDN, preventive cardiology dietitian at Entirely Nourished
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Dr. Frank Han, MD, cardiologist at OSF HealthCare
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White, C. (2004). The study shows that nine risk factors explain most heart attacks.BMJ. 329(7465):527
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About heart attack symptoms, risk and recovery. Centers for Disease Control and Prevention
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Magnesium. National Institutes of Health. Office of Dietary Supplements
This story was originally published by Parade on December 6, 2025, where it first appeared in Health & Wellness. Add Parade as a favorite source by clicking here.