High blood pressure during pregnancy is becoming very common, presently affecting about 6–8 out of every 100 expecting mothers, according to the American Pregnancy Association. Defined by readings of 140/90 mm Hg or higher, it can occur either before or during pregnancy and requires careful monitoring. Taking steps to lower blood pressure naturally during pregnancy through a healthy lifestyle and medical guidance can help reduce risks and ensure a safer childbirth experience.
While medications are essential sometimes, more women opt for natural, lower-risk methods to manage their blood pressure during pregnancy. Research shows that physical activity during the gestation period may decrease systolic pressure by 5-10 mm Hg, and stress-reducing methods like meditation, deep breathing, and yoga can help lower cortisol, which will safeguard both the mother and their unborn baby.
Types Of Blood Pressure During Pregnancy
Pregnant women may develop various forms of high blood pressure while expecting, such as:
Chronic Hypertension: High blood pressure before 20 weeks of pregnancy that may last after delivery and needs regular checkups.
Gestational Hypertension: High blood pressure that develops after 20 weeks of pregnancy but usually goes away.
Preeclampsia: It occurs after 20 weeks of pregnancy with swelling or protein in urine and can damage organs.
Eclampsia: Severe preeclampsia and seizures, a critical situation happening before, during, or after delivery.
Common Symptoms Of High Blood Pressure During Pregnancy
- Severe headaches
- Blurred vision or light sensitivity
- Swelling in the hands or face
- Shortness of breath
- Sudden weight gain
- Abdominal pain (especially upper right side)
If you’re expecting a baby and experiencing high blood pressure, you’re definitely not the only one. According to the CDC, this condition impacts 1 in 12 to 17 pregnancies in women between 20 and 44. The good news is that studies indicate that natural ways of managing things, such as your eating habits, staying active, and reducing stress, can notably lessen the chances of developing gestational hypertension. A 2020 study in BMC Pregnancy and Childbirth backs this up, showing these methods support the well-being of both mother and child. Let’s delve into some of the best natural methods to lower blood pressure during pregnancy:
1. Follow A Balanced, Low-Sodium Diet
Lots of expectant mothers aren’t aware of how much salt they consume, particularly from prepared and prepackaged foods. If you are experiencing high blood pressure during pregnancy, reducing sodium intake is not just sensible but also very important. Decreasing salt consumption can safeguard both your health and your baby’s health. Try to do more:
- Consume fresh items such as fruits, vegetables, whole grains, and low-fat proteins.
- Steer clear of processed and prepackaged foods like tinned soups and salty snacks.
- Keep sodium consumption low by not using table salt and salty seasonings.
- Incorporate more herbs and spices for flavour instead of salt.
- Eat a balanced diet rich in fruits, vegetables, whole grains, and lean proteins.
2. Stay Hydrated
Staying hydrated during pregnancy helps thin your blood and promotes good circulation, which is crucial for managing high blood pressure. To stay well hydrated, try to drink 8-10 glasses of water a day. Doing so will ease the burden on your heart, safeguarding your and your baby’s well-being.
- Carry a reusable water bottle with you.
- Add fruits or herbs to your water to change the taste.
- Set reminders every hour to drink some water.
- Consume water-rich foods, such as cucumbers, watermelons, and oranges.
3. Try To Engage In Regular, Moderate Exercise
Engaging in physical activity during pregnancy is a straightforward and natural method to help control high blood pressure. It enhances blood circulation, lowers stress levels, and promotes a healthy heart. Regular exercise also aids in maintaining a healthy weight and contributes to both the mother’s and the developing baby’s well-being. You can try simple exercises like
- Walking
- Prenatal yoga
- Swimming
- Stationary cycling
- Pelvic tilts
- Kegel exercises
- Light resistance exercises
4. Practice Deep Breathing And Relaxation Techniques
Feeling stressed during pregnancy can raise your blood pressure and can affect the health of both the mother and the developing baby. Keeping stress levels under control is very important for maintaining healthy blood pressure and promoting general well-being throughout pregnancy. You can try some simple methods like: Deep breathing, mindful meditation.
- Inhale through your nose for 4 seconds.
- Hold your breath for 7 seconds.
- Exhale through your mouth for 8 seconds.
- Repeat for 5-10 minutes.
- Do twice daily for results.
5. Sleep Well And Maintain A Proper Sleep Position
How you sleep affects blood pressure during pregnancy. Sleeping on your back, especially in the later months, can squeeze the inferior vena cava. This large vein brings blood from your lower body back to your heart. This compression can restrict blood flow, lowering the amount of blood your heart pumps and possibly dropping your blood pressure.
You might feel lightheaded, short of breath, or even pass out. Poor sleeping position can also affect how oxygen and nutrients get to the baby. Choosing the right sleeping position is crucial to support good blood flow and steady blood pressure throughout pregnancy.
- Sleeping on your left side can help improve blood flow to the placenta.
- A pregnancy pillow can provide added support.
- Try a relaxing bedtime routine (dim lights, no screens, gentle stretches).
- Make your room cool, dark, and silent for a more restful sleep.
6. Limit Caffeine And Avoid Alcohol
Caffeine can elevate blood pressure in pregnant women because it excites the nervous system and constricts blood vessels, thus increasing the heartbeat.
Because the body processes caffeine more slowly during pregnancy, its impact lasts longer, leading to sustained high blood pressure. Thus can decrease the blood flow to the placenta, which might impact the baby’s development.
- Restrict caffeine intake to 200 mg daily (just 1-1.5 cups of coffee).
- Avoid alcohol consumption altogether to manage blood pressure.
- Do not consume energy drinks, as they are filled with caffeine and sugar.
- Select decaffeinated or herbal tea as a healthier substitute.
7. Increase Calcium Intake
Calcium is an essential mineral for pregnant women, especially for maintaining healthy blood pressure. It helps the heart and blood vessels function properly, thus decreasing the risk of gestational hypertension. Proper calcium intake promotes better circulation and a more stable cardiovascular system throughout pregnancy.
If calcium is low, cancers or preeclampsia increase. Preeclampsia is a dangerous pregnancy issue marked by high blood pressure, which stresses organs. Proper calcium intake through food or supplements will promote the well-being of both the mother and the developing child throughout the pregnancy. You can have:
- Dairy products with low fat (milk, yogurt, cheese).
- Leafy green vegetables (kale, spinach, collard greens).
- Calcium-enriched plant-based milk alternatives (soy, almond, oat).
- Canned fish with edible bones (like sardines or salmon)
- Calcium-enriched breakfast cereals and fruit juices.
8. Avoid Processed And Fried Food
Many processed and fried foods are packed with trans fats, sodium and preservatives. These increase blood pressure, which is very concerning during pregnancy. This heightened blood pressure can expose both the mother and developing baby to dangers such as hypertension and preeclampsia. You can swap your processed and fried food with healthy alternatives for a heart-healthy pregnancy diet.
| Unhealthy | Healthier Swap |
| Packaged Snacks | Fresh Fruits or Nuts |
| Fast Food | Home-Cooked Meals |
| Frozen Salty Meals | Fresh Low-Sodium Dishes |
| Processed Meats | Lean Chicken or Turkey |
| Sugary Drinks | Water or Herbal Teas |
| Canned Soups/Sauces | Homemade Versions |
9. Eat Potassium-Rich Foods
Potassium is essential for managing healthy blood pressure naturally, especially during pregnancy. It helps in managing sodium levels and reducing strain on blood vessels. Getting enough potassium during pregnancy plays a key role in managing blood pressure naturally and preventing complications like preeclampsia. This vital mineral helps balance sodium levels in the body, easing tension in blood vessel walls and supporting healthy circulation.
Adding potassium-rich foods to your daily diet is a simple, natural way to protect your heart health and ensure a smoother, safer pregnancy journey. It not only benefits your cardiovascular system but also supports your baby’s growth and development. Some potassium-rich foods you can try during your pregnancy to lower high blood pressure.
- Bananas
- Sweet potatoes
- Avocados
- Spinach
- Lentils
- Oranges
- Yogurt
- White beans
- Coconut water
10. Wear Loose, Comfortable Clothing
Wearing loose, breathable clothing during pregnancy isn’t just about comfort; it helps improve circulation and prevents unnecessary pressure on blood vessels. This simple change can support healthier blood flow, reducing the risk of elevated blood pressure naturally and gently.
Tight or restrictive outfits can interfere with proper circulation and increase swelling, especially in the legs and feet. Choosing maternity-friendly, loose-fitting clothes made from soft, natural fabrics supports your body’s changes and promotes better heart health throughout pregnancy.
11. Monitor Your Blood Pressure Regularly
Monitoring blood pressure at home during pregnancy is a proactive and effective way to support heart health and detect early signs of pregnancy-related hypertension. Regular tracking allows you and your healthcare provider to make informed decisions for a safer pregnancy.
Using a reliable home blood pressure monitor for pregnant women empowers you to stay in control of your health. It offers peace of mind, helps catch conditions like preeclampsia early, and promotes a smoother, more comfortable pregnancy with fewer complications.
12. Maintain A Healthy Weight Gain
Keeping a healthy weight while pregnant is crucial for avoiding problems such as gestational diabetes and elevated blood pressure. Gaining too much weight can put stress on the heart and blood vessels, raising risks for both the mother and the developing baby. Staying within the advised weight range contributes to a safer pregnancy experience
Eating a balanced diet and getting some gentle exercise assist in controlling blood pressure and sugar levels. By controlling weight gain, you decrease the likelihood of conditions like gestational hypertension and problems during childbirth, leading to better results for both you and your child. Always speak with your doctor to establish healthy objectives.
Final Thoughts
Managing high blood pressure naturally during pregnancy involves eating well, gentle exercise, conscious breathing, and drinking enough fluids. These easy adjustments can boost heart health, alleviate pregnancy discomforts, and lessen issues such as gestational hypertension and related problems.
Your pregnancy experience is individual; working alongside your healthcare provider and adopting healthy routines can significantly improve outcomes. Natural methods, including stress reduction, eating foods rich in potassium, and getting sufficient sleep, encourage balanced blood pressure and contribute to a safe, healthy time for both mom and child.
Frequently Asked Questions?
1. How to lower blood pressure naturally during pregnancy?
To lower blood pressure naturally while pregnant, concentrate on a diet friendly to your heart that includes foods high in potassium. Engage in light physical activity, lower your stress levels, and skip foods with a lot of salt that are processed or contain a lot of caffeine.
Try relaxation methods like deep breathing. Ensure you get enough sleep and monitor your blood pressure often. Always speak with your healthcare provider for tailored and safe advice.
2. What food should I avoid if I have high blood pressure during pregnancy?
- Salty snacks
- Processed meats
- Canned soup and vegetables
- Pickles and fermented foods
- Fast food
- Sugary drinks
- Baked goods
- Full-fat dairy
3. Which exercises are good for a pregnant woman to lower blood pressure naturally?
Simple exercises that are safe and effective during pregnancy and will help lower blood pressure naturally:
- Walking
- Prenatal yoga
- Swimming
- Water aerobics
- Cycling
- Stretching
- Pregnancy-safe pilates
4. How to avoid pre-eclampsia?
Although a total preeclampsia avoidance method doesn’t exist, you can greatly lower your chances of it, most notably if you are at higher risk. Concentrate on controlling any current health problems, adopting a good lifestyle, and, if your physician suggests it, think about taking a small amount of aspirin.
5. What should I drink on an empty stomach in the morning to keep my blood levels in check during pregnancy?
Having the right drink in the morning on an empty stomach, while pregnant, can promote naturally healthy blood pressure and overall well-being. Some of the healthy drinks that you can have in the morning:
- Coconut water
- Beetroot juice
- Herbal tea
- Fenugreek water
- Chia seed water
- Lukewarm lemon water
- Warm water with a few basil leaves
