镁: 被忽视的心脏营养素

Magnesium Is Vital For Heart Health

 

By Ashley Koff, RD

Feb 5, 2013

 

 

你可能知道你的骨骼需要钙。你可能也知道你的肌肉需要钾。但是你知道镁对心脏健康很重要吗? 镁,一种矿物质,是人体数百种生化反应所必需的。它有助于保持骨骼强壮,神经和肌肉正常工作,血糖控制。镁对于维持稳定的心跳和正常的血压也是必要的。继续读下去,找出镁的来源,以及多少镁对你的心脏健康足够。

 

 

 

 

图示:镁对心脏健康是必需的; 形状像心脏的蔬菜

 

对于一个真正健康的身体,镁是必不可少的。这种矿物质是人体300多种酶反应所必需的,自然存在于各种食物中,包括绿叶蔬菜、豆类、坚果、种子和全谷物。但是尽管它无处不在,75%的美国人并没有摄入足够的矿物质——这种缺失的矿物质是导致心脏健康下降的一个常见原因。

 

 

 

有三个重要的理由让你摄入更多的镁:

 

镁有助于降低血压。高血压会增加你患心脏病和中风的几率,所以应该服用镁来降低风险。钙可以收缩肌肉,而镁可以帮助肌肉放松。根据《镁奇迹》的作者、医学博士卡罗琳·迪安的说法,当你缺乏镁时,身体血管肌肉的紧张是一个后果。这种紧张反过来会引发高血压。

 

 

镁可以降低胆固醇水平。当你有最佳的镁摄入量时,谁还需要药物呢?答案可能会让你大吃一惊,尤其是如果你是数百万服用他汀类药物来控制胆固醇水平的人之一。镁可以自然地平衡身体的胆固醇,一些研究表明,补充镁可以使总胆固醇和低密度脂蛋白(坏的)胆固醇轻微降低,增加高密度脂蛋白(好的)胆固醇。

 

 

镁提高心脏健康。现在的研究表明,一些心脏病病例是由于钙的增加(来自食物和补充剂)而没有同样的镁的增加。这两种矿物质是伴侣,所以身体需要足够的两种矿物质才能正常工作。为了达到理想的钙镁比例,有意识地多吃富含镁的食物。根据迪安博士的说法,镁可以防止钙在动脉中形成胆固醇斑块,导致动脉钙化或硬化。

 

 

富含镁的食物包括: 菠菜、甜菜、南瓜子、酸奶、黑豆、鳄梨、香蕉和小麦草等。

 

 

 

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Magnesium Is Vital For Heart Health

The key mineral you don't know about

By Ashley Koff, RD

Feb 5, 2013

 

You probably know you need calcium for your bones. You may also know you need potassium for your muscles. But did you know that magnesium is important for your heart health? Magnesium, a mineral, is essential for hundreds of biochemical reactions in your body. It helps keep bones strong, nerves and muscles working properly, and blood sugar under control. Magnesium is also necessary for maintaining a steady heartbeat and normal blood pressure. Read on to find sources of magnesium, and how much is enough for your heart’s health.

 

magnesium is required for heart health; vegetables shaped like a heart

For a truly healthy body, magnesium is essential. The mineral, which is required for more than 300 enzymatic reactions in the body, is found naturally in myriad foods, including green leafy vegetables, legumes, nuts, seeds, and whole grains. But despite its ubiquity, 75% of Americans don't consume adequate amounts—and this missing mineral is one common culprit behind declining heart health. Given that February is Heart Health Month, now's the perfect time to up your magnesium smarts—and intake.

 

Here, three essential reasons to take in more magnesium:

 

Magnesium helps lower blood pressure. High blood pressure ups your odds of heart attack and stroke, so look to magnesium to lessen the risk. Calcium works to contract muscles, while magnesium helps those muscles relax. When you're deficient in magnesium, tension in the muscles of the body's blood vessels is a consequence, according to Carolyn Dean, MD, ND, author of The Magnesium Miracle. This tension, in turn, can trigger high blood pressure.

 

Magnesium promotes reduced cholesterol levels. Who needs drugs when you have an optimal magnesium intake? The answer may surprise you, especially if you're one of the millions of people taking statin medications to control your cholesterol levels. Magnesium naturally balances the body's cholesterol, and some studies show that magnesium supplementation can cause slight decreases in both total cholesterol and LDL (“bad”) cholesterol, and increases in HDL (“good”) cholesterol.

 

Magnesium enhances heart health. Some instances of heart disease, research now indicates, are due to enhanced calcium intake (from foods and supplements) without similar increases in magnesium. These two minerals are partners, so the body needs adequate levels of both to work properly. In order to achieve an ideal ratio of calcium and magnesium, make a conscious effort to eat plenty of magnesium-rich foods. According to Dr. Dean, "magnesium helps prevent calcium buildup in cholesterol plaque in arteries, which leads to calcification, or hardening of arteries."

 

Magnesium Is Vital For Heart Health | Prevention  https://www.prevention.com/health/a20441489/magnesium-is-vital-for-heart-health/