2. Magnesium
Magnesium is a trace mineral used by every cell in the body (5). In addition to reducing inflammation, magnesium can help keep blood vessels healthy and improve cardiac function (6). This may help prevent heart blockage. Some researchers even believe that magnesium deficiency is one of the leading causes of cardiovascular disease in the United States (7).
This is because higher magnesium intake is associated with a significantly reduced risk of coronary heart disease (CHD) in long-term studies (8). Normal blood magnesium levels should be between 1.5-2.5 mEq/L.
Unfortunately, less than 20% of Americans get their daily recommended intake of magnesium: around 320 mg/day for women and 420 mg/day for men (9). Magnesium supplements are always an option, but nothing replaces the effectiveness of dietary sources. The best magnesium sources include cashews, almonds, avocados, and figs.
3. Calcium
Calcium is absolutely vital to cardiac muscle function. Without adequate calcium, the heart cannot contract and relax the way it’s supposed to (10). Too little calcium is associated with abnormal heart rhythms, among other adverse effects. Too much calcium, on the other hand, can result in incomplete heart contractions.
The daily recommended intake for calcium is between 1000-1300 mg. More than 2000 mg/day seems to cause issues, according to some clinical trials (11). Normal blood serum calcium levels are between 8.5-10.2 mg/dL.
When possible, do your best to get all calcium from dietary sources. A study at Johns Hopkins found that calcium supplements may actually increase the risk of coronary atherosclerosis (12). Your best food sources of calcium will include dark salmon, dried figs, bok choy, and tofu.