According to cardiologists, this nutrient is important for heart protection after 50 years

It’s never too early to make heart health a priority, but it’s especially important if you’re 50 or older. The average age of heart attack is lower than you might think: 56 years for men and 65 years for women.

According to the Centers for Disease Control and Prevention, half of all Americans have at least one of these three risk factors for heart attacks and strokes: high blood pressure, high cholesterol, and smoking. Diet, lifestyle and medication (when needed) all play a role in prioritizing heart health.

If you already have healthy habits that support heart health (such as eating a nutrient-dense, primarily plant-based diet, exercising regularly, practicing healthy stress management, getting enough sleep, and not using tobacco), there is one particular nutrient you may not be getting enough of, which could increase your risk of heart attack without you even realizing it.

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Nutrients to protect your heart

According to Michelle Rautenstein, RD, CDCES CDNAccording to a preventive cardiology dietitian at Entirely Nourished, getting enough magnesium is important for heart health.

“Magnesium is an important mineral that helps maintain a regular heart rhythm by regulating electrical signals in the heart muscle,” she explains.

Dr. Frank Hahn, MD, Cardiologists at OSF Healthcare also emphasize the importance of getting enough magnesium, which is 320 milligrams a day for women and 420 milligrams for men. He explains that magnesium is important for supporting heart blood vessels and maintaining healthy heart rhythms.

“Magnesium supports healthy blood pressure by relaxing blood vessels, which reduces stress on the heart,” says Rautenstein, adding that

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Another reason that getting enough magnesium is important for heart health, says Rautenstein, is that it supports healthy cholesterol levels and helps improve insulin sensitivity, both of which are important for preventing heart disease.

Both experts say people age 50 and older should be especially careful to get enough magnesium. “Older adults lose more magnesium through their kidneys, get less magnesium in their food and tend to absorb less of it when they do. Long-term low magnesium can lead to high blood pressure, stroke, heart attacks and worsening arrhythmias,” Dr. Han says.

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Want to keep your bones strong? This is another reason why getting enough magnesium is important, especially as we age and it’s natural to lose bone density.

“Magnesium plays an important role in bone health by contributing to bone structure, regulating calcium metabolism and supporting the activity of osteoblasts and osteoclasts that maintain healthy bone turnover,” says Rautenstein, adding that good musculoskeletal health is critical to being able to stay active, which benefits the heart.

How to Make Sure You’re Getting Enough Magnesium

Now that you know why getting enough magnesium is important for heart health comes the next big question: 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,” Dr. Han shares. These foods can be integrated into any eating plan, whether you’re vegan, vegetarian, gluten-free or Paleo. Fortunately, most people who eat a balanced, nutrient-dense diet are getting enough magnesium, says Rautenstein.

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Even if you follow a balanced diet, it’s a good idea to check your magnesium levels at your annual doctor’s appointment to make sure you’re getting enough. Dr. Hahn says that if a blood test indicates that your magnesium levels are low, it’s a good idea to consider taking a magnesium supplement.

Ruthenstein agrees, explaining, “Supplementation may be necessary if intake is low, laboratory tests show a deficiency or risk is high, for example, in people with gastrointestinal conditions, type 2 diabetes, chronic alcohol use or those taking medications such as diuretics, chronic 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 dietitian.

While getting enough magnesium is important for heart health, Rautenstein says it’s important to remember that it’s just one nutrient your body needs to thrive. “Getting adequate amounts of other key nutrients like calcium, potassium, folate, omega-3 fatty acids and vitamin C also supports heart function, bone health and healthy aging,” she says.

Instead of focusing solely on magnesium, she suggests focusing on a variety of nutrient-rich foods. This way, you are more likely to get all the nutrients and vitamins your body needs.

But you can also be sure that when you dig into a baked potato, a bowl of chili, or a handful of nuts for lunch, you’re doing your heart a favor.

Next:

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Sources:

• Michelle Rautenstein, RD, CDCES CDN, Preventive Cardiology Dietitian at Holistic Nutrition

• Dr. Frank Hahn, MD, a cardiologist at OSF Healthcare

• White, C. (2004). Studies show that nine risk factors explain most heart attacks.BMJ. 329(7465): 527

• About heart attack symptoms, risk and recovery. Centers for Disease Control and Prevention

• 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 the Health & Wellness section. Add Parade as a favorite source by clicking here.