Manage high blood pressure with a healthy diet

High blood pressure is one of the most common pregnancy problems women encounter. If you get high blood pressure in pregnancy, you will have one of two types:

• Chronic hypertension. This is when you already had high blood pressure before pregnancy.
• Pregnancy-induced hypertension (also known as gestational hypertension), which is when high blood pressure is caused by your pregnancy.

Normally, your blood pressure will fall in the first half of pregnancy and then rise again in the second half of your pregnancy. Most cases of pregnancy-induced hypertension are diagnosed after 32 weeks. If left untreated, high blood pressure can cause serious health risks to you and your baby, so your midwife will monitor you and check for signs of high blood pressure at every antenatal appointment.

Whether you had high blood pressure before becoming pregnant, or not, you can use these simple dietary and lifestyle changes to help keep your blood pressure within a healthy range:

Essential fatty acids, particulary omega-3 fatty acids, are clinically proven to lower blood pressure. Great sources of essential fatty acids include:

• Avocado
• Brazil nuts
• Chia seeds
• Coconut oil
• Flaxseed oil
• Hazelnuts
• Nut butters
• Olive oil
• Oily fish such as salmon, mackerel, sardines, herring and tuna (See foods to restrict in pregnancy.)
• Pumpkin seeds
• Walnuts

Aim to eat 2–3 portions of essential fatty acids every day. One portion is a handful of nuts, a salmon steak or a tablespoon of oil. Just remember to focus on plain nuts, without added salt and sugar. 

Calcium and magnesium reduce the risk of hypertension and pre-eclampsia during pregnancy. It is therefore really important to get plenty of both in your diet as it may help to prevent or relieve high blood pressure. See the foundations of a healthy diet for you and your baby: micronutrients.

The best sources of calcium and magnesium are green leafy vegetables, such as:

• Broccoli
• Collard greens
• Kale
• Spinach

Other good vegetable sources include:

• Asparagus
• Carrots
• Celery
• Garlic
• Green beans
• Onions
• Peas
• Squash
• Sweet potatoes
• Tomatoes

The best fruit sources include:

• Apples
• Apricots
• Grapefruit
• Pears
• Pineapple
• Plums
• Pomegranate
• Strawberries

Vitamin D deficiency is a key player in hypertension along with many other pregnancy complications. NICE Guidelines state that all pregnant and breastfeeding women should take a vitamin D supplement, as typically we do not get enough through diet or sunshine in the UK.

You can also get some vitamin D from foods, including: 

• Oily fish
• Red meat
• Egg yolks
• Mushrooms

Whole grains are a rich source of soluble fiber which has been shown to improve blood pressure control and reduce the need for medication.  Try and eat 3–4 portions of whole grains each day, including:

• Brown rice
• Buckwheat
• Millet
• Oats
• Pearl barley
• Spelt
• Rye
• Quinoa
• Wholemeal flour

A portion is 2 slices of wholemeal bread, or a cup of cooked rice. Mixing grains can be helpful, for example, brown rice and pearl barley alongside a curry or chili.

Research suggests that certain bacterial strains can help lower your blood pressure. Other beneficial effects include helping your digestion and boosting your immune system, so try to include 1–2 portions per day of foods, such as:

• Cheddar cheese
• Live natural yogurt
• Mozzarella
• Parmesan
• Kefir
• Sauerkraut
• Kimchi
• Kombucha

Information provided by specialist nutritional therapist: Rosie Letts Nutrition.

The information contained above is provided for information purposes only. The contents of this article are not intended to amount to advice, and you should not rely on any of the contents of this article. Professional advice should be obtained before taking or refraining from taking any action as a result of the contents of this article. New Life Classes disclaims all liability and responsibility arising from any reliance placed on any of the contents of this article.