7 Foods High in Magnesium and Potassium That Help Regulate Blood Pressure

Magnesium and potassium are two important minerals that play a big role in regulating your blood pressure. But how much of each do you really need for optimal health benefits?

According to the Office of Dietary Supplements (ODS), adult males need 400 to 420 milligrams (mg) of magnesium per day, while adult females require 310 to 320 mg of magnesium daily. As for adequate daily potassium, the ODS recommends that adult males aim for 3,400 mg and that adult females aim for 2,600 mg.

It’s worth noting that these numbers increase if you’re expecting. Pregnant people should try to get 350 to 360 mg of magnesium and 2,900 mg of potassium every day.

The top magnesium-rich foods are grains, nuts, legumes, fish and leafy green vegetables. Foods high in potassium include fruits and vegetables, milk and yogurt, legumes, nuts, meat, and poultry. But finding food options with both nutrients can sometimes be a challenge. Here, we list eight foods that are good sources of both minerals.

It may come as no surprise that leafy green vegetables are rich in nutrients, and Swiss chard is no exception. Not only is this vegetable an excellent source of magnesium and potassium, but it's also high in iron and vitamins A, C, E, and K. According to My Food Data, one cup of cooked Swiss chard offers:

• 150.5 mg of magnesium
• 960.8 mg of potassium

Edamame, or green soybeans, are high in protein and fiber, making them very filling as a snack or plant-based protein base for any meal, research explains. They are also rich in other minerals such as folate, manganese, copper, thiamin, and vitamin K. According to the U.S. Department of Agriculture (USDA), 1 cup of edamame offers:

• 99.2 mg of magnesium
• 676 mg of potassium

If you're looking for a healthy dose of magnesium and potassium but don't like the slightly bitter taste of Swiss chard, spinach has your back. Plus, spinach is also rich in folate and vitamins A, C, and E. According to My Food Data, 1 cup of cooked spinach provides:

• 156.6 mg of magnesium
• 838.8 mg of potassium

Cannellini beans are large white beans that are sometimes referred to as white kidney beans. These beans are a type of legume that is high in fiber and is considered a plant-based protein. The USDA notes that 100 grams of dry cannellini beans have about:

• 154 mg of magnesium
• 1,420 mg of potassium

Keep in mind, however, that dry beans double in size when cooked. So 100 grams of dry cannellini beans will be equivalent to about two servings of cooked cannellini beans.

Acorn squash is a nutritious winter squash similar to delicata and butternut squash and ranks high on the list of vegetables with potassium and magnesium. Many people tend to enjoy the flavor of this veggie when it is boiled and mashed, roasted, or baked. My Food Data states that 1 cup of baked acorn squash contains:

• 88.1 mg of magnesium
• 895.9 mg of potassium

Avocados aren’t just a popular breakfast item or a tasty ingredient in your smoothies. They are also good sources of unsaturated fats, folate, and vitamins C, E, and K. They include good amounts of magnesium and potassium, too. According to My Food Data, one avocado offers:

• 58.3 mg of magnesium
• 974.9 mg of potassium

• 48.4 mg of magnesium
• 925.6 mg of potassium