Everyone has changes in their blood sugar and blood pressure when they’re pregnant—you’re creating a body with your body after all. For some women, these shifts can be more substantial and even progress into more serious conditions, including gestational diabetes, hypertension, and preeclampsia.

Though these complications may sound alarming, they’re common and often manageable with guidance and monitoring from your doctor. There’s also growing evidence that certain nutrition and lifestyle habits may help support healthy blood pressure and blood sugar during pregnancy.

To support healthy blood pressure:

• Consume foods high in key vitamins and minerals.You’ve heard it before, but the first step is to eat a balanced, nutrient-dense diet with a variety of fruits, vegetables, whole grains, protein, healthy fats, and calcium-rich options. Some nutrients—especially calcium—may play a role in reducing risk, but no single food, nutrient, or hydration habit can prevent preeclampsia.
  
  Need ideas? Here are a few especially nutritious options to keep on hand:
  • Plain Greek yogurt—high in calcium and protein; drizzle with honey and top with fruit for a touch of sweetness 
  • Nuts (especially almonds)—high in vitamin E, calcium, and magnesium
  • Seeds (especially sunflower, sesame, pumpkin, and chia)—high in magnesium and calcium; consider making this seed mix and using it liberally
  • Salmon—high in vitamins B12, D3, and E
  • Citrus (especially oranges and grapefruit)—high in vitamin C and potassium
  • Dried apricots, prunes, and/or raisins—high in potassium (just watch for added sugars and consider pairing them with fat and protein) 

• Include some protein with every meal and snack. The amino acids in protein play a key role in the repair and maintenance of your blood vessels, which helps with blood pressure regulation. 
• Stay hydrated. Hydration is extra important during pregnancy, as it helps support healthy circulation, kidney function, and overall cardiovascular health—all of which play a role in healthy blood pressure regulation during pregnancy. Struggling to consume the recommended 100 ounces per day or still feel thirsty no matter how much you drink? Check out this post.

To support healthy blood sugar:

• Combine your food groups. One of the most impactful tweaks you can make is to pair carbohydrates with other nutrients, like protein, fat, and fiber. For example, if you’re having a cracker or fruit as a snack, pair it with hummus, nut butter, avocado, cheese, or eggs. 
• Include some protein with every meal and snack. Wait, didn’t you already see this tip above? Yes. Eating enough protein is so important that it’s worth repeating.  Since your body is more susceptible to the food you eat on an empty stomach, most people will find that having protein with breakfast is especially helpful for managing blood sugar throughout the day. 
• Eat frequently throughout the day. Think three meals a day, plus one to two snacks. Going too long between meals or skipping them altogether can cause blood sugar rises and crashes. 
• Reduce refined sugar. This one is more obvious, but take a look at how often you consume added sugar or desserts and consider cutting back.  
• Take short walks after meals. Small, consistent amounts of exercise can help manage both blood sugar and blood pressure, reducing the risk of gestational diabetes and hypertension. Even just a 10-minute walk after a meal can have an impact.
• Give yourself permission to nap when you can. Nighttime sleep troubles are common during pregnancy.  Unfortunately, poor sleep can make it harder for your body to regulate blood sugar, increasing the risk of elevated blood sugar levels and gestational diabetes during pregnancy. Bottom line? If you’re feeling overtired, try to prioritize getting more rest. 

Learn more about the research

Bej, P., Chhabra, P., Sharma, A. K., & Guleria, K. (2013). Determination of risk factors for pre-eclampsia and eclampsia in a tertiary hospital of India: a case control study. Journal of Family Medicine and Primary Care, 2(4), 371-375.

Dietary Guidelines Advisory Committee. (2015). Scientific report of the 2015 Dietary Guidelines Advisory Committee: advisory report to the Secretary of Health and Human Services and the Secretary of Agriculture. Agricultural Research Service, 2019-09.

Mithal, A., & Kalra, S. (2014). Vitamin D supplementation in pregnancy. Indian Journal of Endocrinology and Metabolism, 18(5), 593-596.

Murphy, M. M., Higgins, K. A., Bi, X., & Barraj, L. M. (2021). Adequacy and sources of protein intake among pregnant women in the United States, NHANES 2003–2012. Nutrients, 13(3), 795.
Willemse, J. P. M. M., Smits, L. J. M., Braat, M. M. E., Meertens, L. J. E., van Montfort, P., van Dongen, M. C., Ellerbrock, J., van Dooren, I. M. A., Duvekot, E. J., Zwaan, I. M., Spaanderman, M. E. A., & Scheepers, H. C. J. (2022). Counseling pregnant women on calcium: effects on calcium intake. Journal of Perinatal Medicine, 51(3), 346–355.