Diet And Lifestyle Tips For Managing Hypertension In Pregnancy

A healthy balanced diet is critical to prevent and manage high blood pressure. It is an effective first-line defence, a beneficial early treatment when blood pressure rises, and a supportive partner to medication. Among dietary strategies, the DASH diet (Dietary Approaches to Stop Hypertension) has been proven effective in numerous studies.

This article is authored by Dr. Latha Sashi, Chief Nutritionist and Head, Dept. of Clinical Nutrition and Dietetics, Fernandez Hospital

Essential Nutrients For A Healthy Pregnancy Weight

• Nitrates:beetroot, spinach, lettuce, radish, turnip, cabbage and green beans

• Zinc:chicken, beans, nuts, certain seafood, whole grains and dairy products

• Calcium:milk, curds, tofu, cheese, butter, ragi, fish, green leafy vegetables

• Magnesium:green leafy vegetables, legumes, nuts, seeds and whole grains

• Vitamin D:fortified foods, egg yolk and oily fish

Fruits And Vegetables

Beetroot juice is one food linked to blood pressure reduction, likely due to its high nitrate content. Nitrates help relax blood vessels and lower blood pressure. Other good sources of nitrates include spinach, celery, kale, bananas, and strawberries. Along with nitrates, fruits and vegetables are rich in potassium, another nutrient that supports healthy blood pressure. However, potassium should come from food, not supplements, as excessive intake can be harmful—especially for those with kidney issues or on certain medications.

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Tip:Aim for at least five portions of fruits and vegetables daily, choosing a variety of colours for a broad spectrum of nutrients. Eat fruit instead of drinking fruit juice.

Whole Grains

Whole grains such as brown rice, quinoa, whole wheat roti, millets and rolled oats offer more nutrients and fibre than refined grains. Soluble fibre from oats (beta-glucans) may help lower blood pressure.

Tip:Include high-fibre carbs at each meal and add beans, lentils, nuts, seeds, and fruits and vegetables for an extra fibre boost.

Lean Proteins

Lean protein sources like chicken, turkey, fish, eggs, and plant-based options are satiating and lower in calories than red or processed meats.

Tip:Choose lean meats such as chicken, fish(2 servings/week), and plant-based proteins over red or processed options. You may include Almonds, walnuts, flaxseeds (in moderate portions).

Low-Fat Dairy

Low fat dairy products can also support blood pressure management, particularly due to their calcium content.

Tip:opt for low-fat dairy, such as semi-skimmed milk or low-fat yogurt, for calcium and protein without added saturated fat.

Fats

Use unsaturated fats like peanut, corn, olive, canola, soybean, or safflower oils as a blend. Avoid/limit on butter, coconut oil, or palm-kernel oil.

Hydration

• Drink 8–10 glasses of water per day unless otherwise advised.

• Avoid sugary drinks and limit caffeine (≤200 mg/day, about 1 cup of coffee).

Lifestyle Tips For Better Blood Pressure Control

While diet is only one part of the picture, controlling blood pressure requires you to manage lifestyle too.

• Prenatal Care:Don’t skip your check-ups and take medications as prescribed

• Stay physically active:Engage in doctor approved physical activity such as walking, prenatal yoga, or swimming.

• Maintain a healthy weight:Gain weight within the recommended range for your pre-pregnancy BMI; focus on nutrient density, not calorie quantity.

• Manage stress:Try meditation, breathing exercises and focus on getting adequate sleep. Consider counselling or therapy if anxiety is high.

• Avoid Tobacco:Say no to smoking or second-handsmoke.

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