According to the American Pregnancy Association, high blood pressure is experienced by about 6-8% of pregnant women. You have high blood pressure or hypertension if your blood pressure exceeds 140 mmHg (systolic) or 90 mmHg (diastolic). Some of the risk factors for hypertension during pregnancy include weight gain, hypertension before pregnancy, multiple pregnancies, chronic disease, and/or poor diet (high intake of salt and fat). Hypertension can lead to other complications (low baby weight, kidney problems, premature birth, and preeclampsia) so you should take steps to lower your blood pressure during pregnancy.
Step
Method 1 of 2: Changing Your Lifestyle
Step 1. Increase body activity
Women who rarely move are at higher risk of developing hypertension than those who exercise. So, talk to your doctor about an exercise program whether you're pregnant or planning a pregnancy.
- Aim to exercise for at least 30 minutes every day on most days of the week.
- If you're just starting out, try walking or swimming at a low intensity.
- Always consult with your doctor before starting an exercise program, and make sure that certain activities are safe for you.
Step 2. Monitor your weight
Being overweight is a risk factor for hypertension so you should try to keep your weight gain during pregnancy within healthy limits. A healthy diet and regular exercise are some of the ways to manage weight gain during pregnancy.
- Preeclampsia is a pregnancy-induced hypertensive condition and can occur if you gain too much weight during pregnancy. This condition can cause problems with the kidneys and liver of the pregnant mother, and complications in the fetus in the womb.
- Being overweight also increases the risk of other health problems during pregnancy, such as back pain, fatigue, cramps, hemorrhoids, gestational diabetes, burning sensation in the chest, and joint pain.
Step 3. Reduce stress
Stress can increase blood pressure whether you are pregnant or not. Try to avoid stressors if possible.
- Don't work too hard during pregnancy. If you work more than 41 hours a week, you will be more at risk for high blood pressure.
- Try relaxation techniques like meditation, visualization, and yoga. These techniques can calm the body and reduce stress.
Step 4. Try controlled breathing
Breathing techniques such as diaphragmatic breathing can help calm the body and mind, as well as relieve stress. In addition, using your diaphragm (the muscle at the base of your lungs) can strengthen your breathing and reduce tension in other muscles in your chest and neck.
- Lie on your back or sit comfortably. If lying down, place a pillow under your knees so they stay bent.
- To feel the movement of the diaphragm, place your hands on your chest and under your ribs.
- Inhale slowly through your nose until you feel your stomach bulge.
- Exhale slowly through your mouth for a count of 5 while tightening and allowing your abdominal muscles to come back in.
- Repeat and continue to breathe regularly and slowly.
Step 5. Listen to music
Research shows that listening to the right kind of music while breathing slowly for at least 30 minutes can lower blood pressure.
- Listen to soothing and relaxing music such as Celtic, classical or Indian music, or your favorite music that can relax you.
- Avoid loud music or fast rhythms such as rock, pop, and heavy metal because it can actually increase blood pressure.
Step 6. Pay close attention to the medication you are taking
Hypertension is a side effect of some drugs. Talk to your doctor about the medications you are taking and make sure they are safe to use during pregnancy.
Step 7. Quit smoking
Besides being harmful to the fetus, smoking can also increase blood pressure. You should stop smoking immediately if you are pregnant.
Discuss ways to quit smoking that are safe for you and your baby with your doctor
Method 2 of 2: Maintaining a Diet
Step 1. Avoid foods rich in salt and high in sodium
Although the body needs a little sodium, consuming too much sodium is bad for the body and can trigger hypertension, heart disease, and stroke. If you have high blood pressure, try to reduce your sodium intake:
- Don't add salt to food while cooking, replace it with spices like cumin, lemon pepper, and fresh herbs.
- Rinse canned foods to remove sodium.
- Buy foods labeled "low sodium" or "sodium free."
- Avoid processed foods such as crackers, fried foods, and pastries which often contain high amounts of sodium.
- Also avoid consuming fast food and ask the waiter to reduce salt when ordering food at restaurants.
Step 2. Increase your intake of whole grains
Whole grains are rich in dietary fiber, studies have also shown that increasing fiber intake can reduce hypertension.
- Be sure to eat at least 6-8 servings of whole grains each day.
- Replace ground grains with whole grains such as brown rice and pasta or whole grain breads.
Step 3. Add potassium-rich foods
Foods rich in potassium should be used as part of a healthy diet to control hypertension. Foods to consider include sweet potatoes, tomatoes, kidney beans, orange juice, bananas, peas, potatoes, dried fruit, cantaloupe, and yellow melon.
Maintain moderate potassium levels (about 2,000 to 4,000 mg daily)
Step 4. Enjoy the dark chocolate
Based on clinical research, dark chocolate can help lower blood pressure.
- Eat 15 grams of dark chocolate containing at least 70% cocoa every day.
- The calorie content in brown fat is high. So, make sure not to overdo it.
Step 5. Avoid alcoholic and caffeinated drinks
Besides having a bad impact on blood pressure, caffeine and alcohol also have a negative impact on the health of you and your baby during pregnancy. So, you should avoid consuming both, especially if you have high blood pressure.
- Drinking caffeine during pregnancy has been linked to reduced placental blood flow and the risk of miscarriage. Although more research is needed to confirm the effects of caffeine, it's a good idea to switch to caffeine-free drinks during pregnancy.
- High alcohol consumption is known to increase blood pressure and have a negative impact on the fetus in the womb. Consult with your doctor first before consuming alcohol, even if only 1 glass of wine.
Step 6. If you haven't already, incorporate soy products and low-fat dairy into your diet
Clinical research shows that systolic blood pressure can be lowered by eating these foods.
- Add low-fat or nonfat dairy products (such as milk, cottage cheese, yogurt) to your diet.
- If you are lactose intolerant, try switching to processed soy products.
- Pay attention to the amount of cheese you eat (even if it is low in fat) because it is quite high in sodium.
Tips
- Get enough rest. Lack of sleep can cause health problems.
- Include lots of drinking water in your diet to meet the body's fluid needs. Drink at least 8 glasses of water every day.
