Content

• To step
• Method 1 of 3: Adjust your lifestyle
• Method 2 of 3: Adjust your diet
• Method 3 of 3: Get medical attention
• Tips
• Warnings

According to the American Pregnancy Association, an American non-profit organization, 6 to 8% of women suffer from high blood pressure during pregnancy. If your systolic blood pressure (upper pressure) is higher than 140 mmHg or your diastolic blood pressure (lower pressure) is higher than 90 mmHg, you are dealing with high blood pressure. High blood pressure is also called hypertension. Some risk factors that can lead to high blood pressure during pregnancy are obesity, pre-pregnancy hypertension, multiple pregnancy, having a chronic disease, and / or a poor diet (foods containing too much salt and fats). Since hypertension can lead to complications (low birth weight babies, kidney problems, premature birth and pre-eclampsia), you should take steps to lower high blood pressure during pregnancy.

To step

Method 1 of 3: Adjust your lifestyle

1. Get moving. Women who get little exercise run a higher risk of hypertension than women who exercise regularly. So whether you are already pregnant or planning to get pregnant, talk to your doctor about starting an appropriate exercise program.
   • Try to get at least half an hour of exercise every day or nearly every day.
   • If you are a beginner, you may want to engage in low-intensity activities such as walking or swimming.
   • Always discuss your situation with your doctor first if you plan to start a program to exercise more. Ask your doctor if it is safe for you to try certain activities.
2. Pay close attention to your weight. Being overweight is a risk factor for hypertension, so you should be careful during pregnancy to keep your weight gain within healthy limits. Eating a healthy diet and getting enough exercise are ways in which you can maintain your weight during pregnancy.
   • Pre-eclampsia has been linked to hypertension and obesity in pregnancy, so it is important not to gain weight too much and too quickly. Pre-eclampsia can lead to kidney or liver problems for the mother and complications for the baby.
   • Being overweight also increases the risk of other health problems during pregnancy, such as back pain, fatigue, leg cramps, hemorrhoids, gestational diabetes, heartburn and aching joints.
3. Try to reduce stress. Stress can also lead to high blood pressure whether you are pregnant or not. Try to eliminate sources of stress as much as possible.
   • Avoid having to work overtime during your pregnancy. Working more than 41 hours a week increases the risk of high blood pressure.
   • Try relaxation techniques such as meditation, visualization, and yoga. These techniques calm your body and mind and help reduce stress.
4. Try controlled breathing techniques. Breathing techniques, such as breathing from your diaphragm, can calm your body and mind and reduce feelings of stress. In addition, breathing from your diaphragm (the muscle at the bottom of your lungs) will allow you to breathe more forcefully and reduce tension on other muscles in your neck and chest.
   • Lie down comfortably on your back or sit on a chair. If you choose to lie down, place a pillow under your knees to keep your legs bent.
   • To feel the movement of your diaphragm, place your hands on your chest and under the rib cage.
   • Inhale slowly through your nose so that you feel your stomach expand.
   • Then slowly exhale through your mouth, counting to five on the exhale, tightening your abs and letting them drop in.
   • Repeat these steps and keep your breathing steady and slow.
5. Listen to music. Several studies have shown that listening to the correct style of music while breathing slowly for at least thirty minutes a day can lower blood pressure.
   • Listen to calming and relaxing music such as Celtic, Classical or Indian music. If you have your own favorite soothing music that inspires and relaxes you, listen to it.
   • Avoid loud and fast music styles, such as rock, pop, and heavy metal, as these styles may have the opposite effect on you.
6. Take a closer look at your medications. Hypertension is a side effect of some medications. Discuss with your doctor which medications you are taking and determine whether their use is safe during pregnancy.
7. Stop smoking. Apart from the fact that smoking poses a danger to the baby, smoking can also cause higher blood pressure. If you are pregnant, you should stop smoking immediately.
   • Discuss the different smoking cessation methods with your doctor to determine which methods are safe for both you and your baby.

Method 2 of 3: Adjust your diet

1. Avoid foods that are high in salt and sodium. Although your body needs small amounts of sodium, consuming too much is bad for your health and can lead to hypertension, cardiovascular disease and stroke. If you have high blood pressure, you could take the following steps to reduce the amount of sodium you consume:
   • Do not add salt to meals during cooking, use other seasonings (cumin, lemon pepper, fresh herbs) instead of salt.
   • Rinse canned or jar food before use to remove sodium.
   • Buy products with “low salt” or “low sodium” on the label.
   • Avoid processed foods, such as crackers, fried snacks, and baked goods, as these products often contain a lot of salt.
   • Do not eat fast food and ask for dishes that are lower in sodium if you are going to eat in a restaurant.
2. Eat more whole grain products. Whole grains are high in fiber, and studies have shown that getting more fiber can lower blood pressure.
   • Make sure to eat at least six to eight servings of whole grains every day.
   • Replace refined grains with whole-grain cereal products, such as brown rice, whole-grain pasta, and whole-grain sandwiches.
3. Add potassium-rich products to your diet. Potassium-rich products should be part of your diet if you want to lower your blood pressure with dietary adjustments. Examples of foods you can add to your diet are: sweet potatoes, tomatoes, kidney beans, orange juice, bananas, peas, potatoes, dried fruits, cantaloupe and cantaloupe.
   • The Health Council has not drawn up any recommendations for potassium, but it does take the amount you consume into account. The recommended amount is between 2,000 and 3,500 milligrams per day.
4. Enjoy dark chocolate. Scientific research has shown that dark chocolate can contribute to lowering blood pressure.
   • Eat 14 grams of dark chocolate a day that contains at least 70% cocoa.
   • Since dark chocolate contains more calories, enjoy it in moderation.
5. Avoid alcohol and caffeinated drinks. Apart from the fact that such drinks are bad for your blood pressure, caffeine and alcohol are also bad for the health of you and your baby during pregnancy. You should therefore avoid such drinks, especially if you have high blood pressure.
   • Drinking caffeine during pregnancy has been linked to poor placental circulation and a higher risk of miscarriage. While additional research is needed to determine the actual effects of caffeine during pregnancy, it is wise to switch to decaffeinated varieties when you are pregnant.
   • It is well known that excessive alcohol consumption increases blood pressure and alcohol also has negative effects on the health of your unborn baby. The Health Council's advice is not to drink a drop of alcohol during pregnancy. So, before deciding to drink alcohol, even if it is just one glass of wine, you should consult your doctor first.
6. Add soy and low-fat dairy to your diet if you haven't already. A scientific study has shown that systolic blood pressure can be lowered when you add such products to your diet.
   • Choose semi-skimmed or low-fat dairy products (such as milk, cottage cheese and yogurt).
   • If you have lactose intolerance, try an alternative to milk such as almond milk, coconut milk, or hemp milk. You could also try soy milk, but you may want to limit the number of soy products during your pregnancy, as soy can increase estrogen levels in your fetus.
   • Be careful with the amounts of cheese you eat (even less fatty cheeses), as cheese contains a lot of salt.

Method 3 of 3: Get medical attention

1. Ask a doctor if the medications you are taking are safe during pregnancy. Hypertension is a side effect of some medications. The doctor can help you make the best decision for your health during your pregnancy.
   • Do not stop taking any medications without first talking to a doctor.
2. If you have multiple high blood pressure readings, see a doctor. If you know that you are at risk for high blood pressure during your pregnancy, it is best to test your blood pressure more often. You can do this at a drugstore or with a home blood pressure monitor, if you have one. If your blood pressure is consistently high over a period of a week, see a doctor for a check-up.
   • Your blood pressure is considered high if your systolic value is between 130 and 139 mm Hg and your diastolic pressure is between 80 and 89 mm Hg.
3. If you develop symptoms of pre-eclampsia, see a doctor immediately. Don't worry, a doctor can offer you treatment options if you have pre-eclampsia. However, it is important that you are checked as soon as possible to make sure everything is okay. The doctor will help you and give you all the treatments you need. Call them immediately if you notice the following symptoms:
   • Severe headache
   • Poor vision or temporary loss of vision
   • Pain on your right side under your ribs
   • Nausea or vomiting
   • Sudden swelling in your face and hands (which may be normal)
   • Shortness of breath
4. Ask if you need medication to treat your high blood pressure. If lifestyle changes aren't enough to manage your condition, you may be able to take certain medications. The doctor will decide which medication is safest for you, as some high blood pressure medications are not safe during pregnancy. Make sure you take your medicine exactly as instructed and don't stop unless the doctor tells you to.
   • Traditional treatments such as angiotensin converting enzyme (ACE) inhibitors, angiotensin II receptor blockers and renin inhibitors are generally considered unsafe to use during pregnancy. There are other options available.

Tips

• Make sure you get plenty of rest. Lack of sleep can lead to health problems.
• Make sure you drink enough water to maintain your hydration levels. You should drink at least eight glasses of water a day.

Warnings

• Consult your doctor at all times if you suffer from hypertension.