A Spanish study that tracked the diets and blood pressure of more than 14,000 people for nearly 10 years found a magnesium sweet spot. Looking only at food sources of the mineral, researchers found that those who consumed between 200 mg and 500 mg of magnesium daily had lower odds of high blood pressure. The data was not clear for amounts over 500 mg daily, and the study did not look at magnesium from supplements.
These findings confirm the results of an earlier study of 1,276 men and women in Mexico, published in Nutrition Journal. Compared to those with the lowest levels of the mineral, people in the study with the highest levels of magnesium were 48 percent less likely to develop high blood pressure.
Pumpkin seeds, chia seeds, almonds, and spinach are good food sources of magnesium.