Experiencing High Blood Pressure During Pregnancy? These 5 Recipes Will Help

June 19, 2023

High blood pressure during pregnancy is common—in fact, it’s one of the most frequent medical conditions that can occur in pregnant women. This condition is separated into two varieties: Gestational hypertension and preeclampsia. 

Gestational Hypertension Vs Preeclampsia

Gestational hypertension symptoms include sudden or excessive swelling (especially in the hands, feet, and face), blood pressure readings higher than 140/90 mm Hg, blurred vision, and abdominal pain. 

Sometimes, if left untreated, gestational hypertension can develop into preeclampsia, which restricts blood flow to the placenta, damages organs, and placental abruption (where the placenta detaches prematurely).

During prenatal doctor’s visits, your blood pressure will be monitored, and you’ll be treated if you’re at risk of preeclampsia. 

Causes Of High Blood Pressure Pregnancy

Lifestyle, age, and type of pregnancy can cause gestational hypertension. “Being overweight or obese, or not staying active are major risk factors for high blood pressure,” advises Healthline. Then, women over the age of 35 are more at risk for this condition, as well as women carrying multiples. 

Luckily, there are a few simple dietary changes that can alleviate the symptoms of gestational hypertension.

Gestational Hypertension Diet

Limiting your salt intake, opting for lean proteins, upping your fruits and veggies, and reducing processed foods are some of the ways you can lower your blood pressure.

Tip: Download our free Gestational Hypertension 101 guide here for more tips! 

Gestational Hypertension 101

Diet to Reduce High Blood Pressure During Pregnancy

Get the Guide

If you’re a mama who is experiencing high blood pressure during your pregnancy, we’ve created a guide just for you. Inside it, you’ll learn what gestational hypertension is, ways to control it, and which ingredients help reduce high blood pressure.

A peek inside:

  • The difference between gestational hypertension and chronic hypertension 
  • Who’s most at risk 
  • Contributing factors that help control high blood pressure
  • Lists of foods that are high in calcium, fiber, magnesium, protein, and potassium

Here are five healthy pregnancy recipes that will help you on your journey to lower your blood pressure: 

Perfect Peach and Bodacious Blackberry Cobbler

Looking for pregnancy dessert recipes that will satisfy your sweet cravings? This is for you! Calcium is important for maintaining healthy blood pressure levels, so including milk in your diet is a must if you’re experiencing gestational hypertension.

While this pregnancy-safe dessert addresses your calcium needs through milk, it also has vitamin C from the blackberries and lemons. Vitamin C  is an antioxidant that supports overall cardiovascular health.

Get the full recipe here

You’re a Daal, Baby!

One of the best things you can do for gestational hypertension is to choose lean proteins. This daal recipe meets this need with lentils! Lentils are a great source of protein while also being high in magnesium, which plays a key role in regulating blood pressure.

This recipe also calls for tomatoes. The potassium in this fruit helps counterbalance the effects of sodium and can help lower blood pressure. 

The daal is also dairy-free, so perfect if you’re following a vegan pregnancy meal plan.

Get the full recipe here

Tip: This recipe is freezer-friendly! So, make a big batch to freeze so that you have a healthy lunch or dinner ready in minutes. 

Mmmm Maple Spiced Sweet Potatoes and Brussels

If you’re having a gluten-free pregnancy and looking for filling meals, this recipe is a must-have in your meal plan. 

The sweet potatoes, brussels sprouts, and nuts make this a potassium-rich meal. Fiber is another key player in this recipe, with it being found in the vegetables and almonds

Dietary fiber is an essential part of a pregnancy meal plan, as it aids in nutrient absorption—sufficient fiber intake supports the absorption of essential vitamins, minerals, and other nutrients necessary for both you and your baby.

Get the full recipe here

Hearty Halibut Fish Tacos and Mango Pico de Gallo

Your high blood pressure pregnancy diet should include omega-3 fatty acids and vitamin D. Both omega-3 fatty acids and vitamin D play roles in blood pressure regulation. Plus, the former has been associated with promoting heart health.

One of the best ways to get these nutrients into your diet is through fish, and this taco recipe is a tasty way to do it! 

This recipe calls for halibut, a fish that’s high in omega-3 and vitamin D. These tacos are made even more ideal to alleviate high blood pressure during pregnancy with mango, tomatoes, and cabbage, all great sources of vitamin C.

Get the full recipe here.

Spice Up Your Life Chicken Fajita Bowls

Chicken is a good source of lean protein as it has less saturated fats compared to red meats. Plus, chicken contains vitamin B12 which is important for general health and well-being during pregnancy.

This fajita bowl also calls for brown rice, a whole grain that can help regulate blood sugar levels and boost heart health. Topped with black beans, tomatoes, corn, and avocado, this healthy pregnancy recipe is a must-try! 

Get the full recipe here

While all of these recipes help reduce your blood pressure, they’re also delicious, making them fantastic additions to your pregnancy meal plan! 

Making lifestyle and diet changes is important when experiencing high blood pressure during pregnancy; it’s also equally important to keep up-to-date with your doctor’s appointments to ensure the condition doesn’t worsen. 

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Kendra Aronson

Hi Mama, I’m Kendra!

Founder of Pregnant and Hungry, and a mama on a mission to provide other mamas with delicious, nutritious, and easy recipes for pregnancy and motherhood. If that’s what you’re craving, make sure to dig into the blog or learn more about the Pregnant and Hungry subscription.
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Our recipes are developed under the caring guidance of an RDN (Registered Dietitian Nutritionist) in addition to a Licensed Midwife in good standing with the California Medical Board who’s also a Certified Professional Midwife as granted by the North American Registry of Midwives and a professional Lactation Consultant as certified by the IBCLC (International Board of Lactation Consultant Examiners). While we refer to trusted sources from peer-reviewed medical journals to information from highly regarded worldwide health institutions, this website is not intended to replace medical advice. Consult your personal midwife, doctor, or nutritionist with health questions related to your pregnancy and postpartum journey.

I'm so happy you're here, Mama!


Before getting pregnant with my daughter, I spent a ton of time scouring the internet for easy, pregnancy-safe recipes and nutrition advice tailored to my taste preferences, unique dietary needs, and anticipated ailments—only to realize that no such resource existed. I knew I wasn’t the only one who could benefit from this information, so I set out to create this site from scratch for all of us mamas-to-be!

Today, Pregnant and Hungry is not only the sole searchable collection of pregnancy-friendly recipes on the internet, but our website is packed full of helpful resources and free information for any mama who finds herself asking the same questions I was: what do I need to know about nutrition and pregnancy, and where can I find the answers and recipes?

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