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How to Lower Blood Pressure During Pregnancy Naturally

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According to the American Pregnancy Association, high blood pressure affects about 6-8% of pregnant women. A blood pressure that exceeds 140 mmHg systolic (top level) or 90 mm Hg diastolic (lowest point) is a sign that you have high blood pressure or hypertension. Some risk factors for high blood pressure during pregnancy include obesity, having high blood pressure before pregnancy, carrying multiples, having a chronic medical condition, and/or a poor diet (high salt intake. and high in fat). Because high blood pressure can cause complications (low birth weight, kidney problems, premature birth, and preeclampsia), you should take steps to lower your blood pressure during pregnancy. [1]

Lowering blood pressure through lifestyle changes

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Image titled Naturally Lower Blood Pressure During Pregnancy Step 1

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Always be active. Inactive women have a higher risk of developing high blood pressure than those who exercise. So, whether you’re pregnant or are planning to become pregnant, talk to your doctor about starting to exercise. [2]

  • Try to exercise for at least 30 minutes a day or most days of the week.
  • If you’re just starting out, try low-intensity walking or swimming.
  • Always talk to your doctor before starting an exercise program and ask about how safe it is to engage in certain activities. [3]
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Weight control. Being overweight is a risk factor for high blood pressure, so it’s important to take care to keep your pregnancy weight within healthy limits. Applying a proper diet and exercising regularly is the way to control weight gain during pregnancy. [4]

  • Preeclampsia is a form of pregnancy hypertension that can occur when you gain too much weight during pregnancy. This can lead to kidney and liver problems in the mother and complications in the baby. [5]
  • Being overweight also increases the risk of other conditions during pregnancy such as back pain, exhaustion, leg cramps, hemorrhoids, gestational diabetes, heartburn and joint pain.
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Reduce stress. Stress can lead to high blood pressure whether you’re pregnant or not. So try to eliminate stressors if you can.

  • Do not overwork during pregnancy. Working more than 41 hours a week may increase your risk of high blood pressure. [6]
  • Try relaxation techniques like meditation, visualization, or Yoga. These methods can help calm your body and mind, and help reduce stress levels.
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Practice controlled breathing. Breathing techniques, such as diaphragmatic breathing, can help calm the body and mind and reduce stress. In addition, by using the diaphragm (muscles at the base of the lungs), breathing becomes stronger and reduces fatigue on other muscles in the neck and chest. [7]

  • Lie down comfortably or sit on a chair. Place a pillow under your knees so that your knees are slightly bent if you choose to lie down. [8]
  • To feel the diaphragm move, place your hands above your chest and below your ribcage.
  • Slowly inhale through your nose to feel your belly move up.
  • Slowly exhale through your mouth while counting to five and let your belly draw in.
  • Repeat and hold the breath steadily, slowly.
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Listening to music. Research has shown that listening to the right music while breathing slowly for at least 30 minutes a day can help lower blood pressure. [9]

  • Soothing and relaxing music like Celtic, classical, or Indian music, or a favorite slow-moving piece of music can inspire and help you relax.
  • Avoid listening to loud and pounding music like Rock, Pop and Heavy mental music as they can backfire.
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Quit smoking. Not only is it dangerous for your unborn baby, but smoking can also raise your blood pressure. If you are pregnant, you should quit smoking immediately. [10]

  • Talk to your doctor about methods to help you stop smoking that are safe for you and your baby.

Lower blood pressure through diet

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Avoid salt and high sodium foods. Although the body needs small amounts of sodium, consuming too much sodium is harmful and can lead to high blood pressure, heart disease, and stroke. If you have high blood pressure, take these steps to reduce your sodium intake: [11]

  • Do not add salt to food when cooking, but use other spices instead (such as cumin, green pepper, herbs).
  • Rinse canned foods to remove sodium.
  • Buy foods that are labeled “low sodium” or “sodium-free.”
  • Avoid processed foods like cookies, fried foods, and baked goods as these are often high in sodium.
  • Also, avoid fast food and ask the chef to reduce sodium (salt) when ordering at restaurants.
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Eat lots of whole grains. Whole grains are rich in fiber, and research has shown that adding fiber to your diet can lower blood pressure. [12]

  • Make sure you have at least 6-8 servings of whole grains each day.
  • Replace refined grains with whole grains like brown rice, wholemeal pasta and bread.
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Add potassium-rich foods to your diet. The diet that helps control hypertension should be fortified with foods rich in potassium. Foods to add include: sweet potatoes, tomatoes, kidney beans, orange juice, bananas, beans, potatoes, dried fruits, melons and cantaloupe. [13]

  • Consume potassium in moderation (about 2,000-4,000 mg per day). [14]
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Eat lots of dark chocolate. According to clinical research, dark chocolate is actually helpful in reducing blood pressure. [15]

  • Eat 15 g of dark chocolate containing at least 70% cocoa per day. [16]
  • Dark chocolate is high in calories, so you shouldn’t eat too much.
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Avoid alcohol and caffeinated beverages. Not only is it not good for blood pressure, caffeine and alcohol also negatively affect the health of mother and fetus. Therefore, you should avoid consuming both of these foods, especially when suffering from high blood pressure.

  • Drinking coffee during pregnancy reduces blood flow across the placenta and increases the risk of miscarriage. Although more research is needed on the effects of caffeine during pregnancy, it’s best to drink decaffeinated coffee. [17]
  • Drinking a lot of alcohol not only increases blood pressure but also adversely affects the fetus. Before you want to drink alcohol, even just a glass of wine, consult your doctor. [18]
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Include soy and low-fat dairy products in your diet. Clinical studies have demonstrated that adding these foods to the diet can reduce high systolic blood pressure. [19]

  • Add low-fat or fat-free dairy products (such as milk, cheese, yogurt) to your diet.
  • If you have lactose intolerance, try soy products instead.
  • Consume cheese in moderation (even low-fat cheeses) due to their high sodium content.

Seek medical treatment

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Ask your doctor if the medications you are taking are safe during pregnancy. High blood pressure is a side effect of some medications. Talk to your doctor about the medications you’re taking to see if they’re safe. This will help you make the best decisions to manage your health during pregnancy. [20]

  • Do not stop taking your medicine without first talking to your doctor.
See your doctor if you regularly have high blood pressure. If you know you’re prone to high blood pressure during pregnancy, it’s a good idea to have your blood pressure checked regularly. You can measure your blood pressure at your local pharmacy or use a blood pressure monitor kit. If your blood pressure has been consistently high for a week, you should see your doctor for a checkup. [21]

  • Blood pressure is considered high if the systolic blood pressure is between 130-139 mmHg and the diastolic blood pressure is between 80-89 mmHg. [22]
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See your doctor right away if you experience symptoms of preeclampsia. Don’t worry because your doctor will have a treatment for you if you really have preeclampsia. However, it is important that you get tested as soon as possible. Your doctor will help you feel better and get the necessary treatment. Call them immediately if you experience the following symptoms: [23]

  • Severe headache
  • Blurred vision, or temporary blindness
  • Pain in right lower quadrant
  • Nausea or vomiting
  • Sudden swelling of the face and hands (may be normal)
  • Rapidly breath
  • Ask if you need medication to treat high blood pressure. If lifestyle changes aren’t enough to lower your blood pressure, you can take medication. Your doctor will decide which medications are safe for you, as some high blood pressure medications are not safe for pregnant women. You must take your medicine exactly as prescribed, and do not stop taking it unless your doctor tells you to. [24]

    • Traditional medications such as angiotensin-converting enzyme inhibitors, angiotensin II receptor blockers, and renin inhibitors are generally considered unsafe for pregnant women. However, there are a number of other medications that can be used.

    • Advice

    • Full rest. Sleep deprivation can lead to health problems.
    • Drink plenty of water to replenish the required amount of water. You need to drink at least 8 glasses of water a day. [25]

    Warning

    • Always consult your doctor if you have high blood pressure.

    According to the American Pregnancy Association, high blood pressure affects about 6-8% of pregnant women. A blood pressure that exceeds 140 mmHg systolic (top level) or 90 mm Hg diastolic (lowest point) is a sign that you have high blood pressure or hypertension. Some risk factors for high blood pressure during pregnancy include obesity, having high blood pressure before pregnancy, carrying multiples, having a chronic medical condition, and/or a poor diet (high salt intake. and high in fat). Because high blood pressure can cause complications (low birth weight, kidney problems, premature birth, and preeclampsia), you should take steps to lower your blood pressure during pregnancy. [1]

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