Does What You Eat Impact Prenatal Hypertension?

If you've been told you have high blood pressure during pregnancy—or you're trying to prevent it—it can feel a little scary and confusing. You're probably wondering what foods are safe, what to avoid, and whether you really need to overhaul your whole diet.

The good news?

You don’t.

Small, consistent changes can support your body, your baby, and your blood pressure in powerful ways. Understanding how food influences prenatal hypertension can help you feel more in control, reduce complications, and build confidence for the rest of your pregnancy.

Unfortunately, many pregnant people don’t get clear or compassionate advice—they’re told what not to eat without any real guidance on how to nourish themselves joyfully.

Why It’s Hard to Eat for Blood Pressure During Pregnancy

Here’s why so many people struggle with this:

• There’s a lot of fear-based or overly clinical advice

• Pregnancy comes with nausea, cravings, and aversions—so “just eat healthy” isn’t helpful

• Diet culture has made us feel guilty around food, especially in pregnancy

• It’s hard to know which changes actually matter

• People often don’t realize diet can support medication—not just replace it

But here’s the truth: with a little direction, you can use food to support your blood pressure and still enjoy eating.

Focus on Foods that Naturally Lower Blood Pressure

One of the most powerful tools you have is what you add to your plate, not just what you avoid.

Foods that support healthy blood pressure include:

• Leafy greens (like spinach, chard, and kale) – rich in potassium and magnesium

• Berries – especially blueberries, which contain antioxidants that improve vascular health

• Beets – known to help with nitric oxide production, which opens blood vessels

• Beans and lentils – full of fiber and nutrients that stabilize blood sugar and pressure

• Fatty fish (like salmon or sardines) – packed with omega-3s

One client added a handful of blueberries to her morning oatmeal, switched to lentil soup for lunch a couple times a week, and added roasted beets to her dinner rotation—and her blood pressure gently came down without feeling like a crash diet.

Avoid the Trap of Restriction Without Strategy

So many people go straight to cutting salt—and yes, salt can sometimes be a factor—but the real issue is the type and context of sodium.

Processed foods, like frozen dinners, deli meats, chips, and fast food, are often packed with sodium, and also lack the balancing minerals (like potassium and magnesium) that help regulate it.

Instead of focusing only on restriction, focus on balance. You can absolutely salt your home-cooked food to taste if you're also eating plenty of whole foods.

Also, keep caffeine and added sugars in check—especially sugary drinks, which can spike both blood sugar and blood pressure.

Truthfully there is more and more evidence out there about how impactful sugar is.

Build a Rhythmic, Nourishing Routine That Feels Doable

Here’s the light at the end of the tunnel: when you eat nourishing meals regularly, you help keep your blood pressure stable and your energy more steady throughout the day.

Try to eat every 3–4 hours, with a balance of protein, fiber, and healthy fats:

• Think: eggs with sautéed spinach and avocado toast

• Or: hummus and veggie wrap with berries

• Or: brown rice, lentils, and roasted sweet potatoes

This rhythm helps your nervous system, your blood vessels, and your baby—all of which are working extra hard right now.

Bonus: drinking water and herbal teas (like hibiscus or raspberry leaf in moderation and with provider approval) can also gently support blood pressure and hydration.

In summary:
Diet can be a beautiful, nourishing tool for supporting blood pressure during pregnancy—without restriction, guilt, or overwhelm.

Next step?
Start with one small change: maybe add in a potassium-rich food today (like a banana, spinach, or sweet potato), and notice how your body feels. Over time, these shifts become second nature.

Love,

Emily