Preeclampsia: What It Is and How to Reduce Your Risk

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Disclaimer: This article is for informational purposes only and is not a substitute for medical advice. Always consult your healthcare provider if you have concerns about preeclampsia or any other medical condition.

Preeclampsia is one of those pregnancy complications that can sneak up unexpectedly, and it’s no joke. It affects about 5-8% of pregnancies and, if left unchecked, can lead to serious complications for both mom and baby. But the good news? There are ways to help reduce your risk. Let’s dive into what preeclampsia is, what signs to watch for, and what you can do to keep it at bay.

What is Preeclampsia?

Preeclampsia is a pregnancy disorder characterized by high blood pressure and signs of organ damage, typically showing up after 20 weeks of pregnancy. It can range from mild to severe and, if not managed, can lead to eclampsia (seizures) or other dangerous complications.

Signs & Symptoms

Some moms don’t feel any different, but here’s what to watch for:

  • High blood pressure (140/90 mmHg or higher)
  • Protein in urine (found through routine tests)
  • Severe headaches
  • Changes in vision (blurry vision, light sensitivity, or seeing spots)
  • Swelling, especially in the hands and face
  • Upper right abdominal pain
  • Nausea or vomiting in the second half of pregnancy

If you experience any of these, call your provider ASAP.

Who is at Risk?

While any pregnant person can develop preeclampsia, some factors increase the risk:

  • First-time pregnancy
  • History of preeclampsia in a previous pregnancy
  • Carrying multiples
  • Having high blood pressure, diabetes, kidney disease, or certain autoimmune conditions
  • Being overweight or having a BMI over 30
  • Being under 20 or over 40 years old

Ways to Help Reduce Your Risk

While preeclampsia isn’t 100% preventable, here are some ways to lower your chances:

1. Stay on Top of Prenatal Care

Regular prenatal visits help catch any warning signs early. Your provider will monitor your blood pressure, urine, and overall health to detect changes before they become serious.

2. Keep an Eye on Your Blood Pressure

If you have a history of high blood pressure, work with your provider to keep it under control. Home blood pressure monitoring can also help you stay proactive.

3. Prioritize a Nutrient-Dense Diet

  • Increase Magnesium & Calcium: Foods like leafy greens, almonds, avocados, dairy, and fortified plant-based milk can help support blood pressure regulation.
  • Boost Omega-3s: Fatty fish (like salmon), flaxseeds, and walnuts help reduce inflammation and support cardiovascular health.
  • Reduce Processed Foods & Sodium: Limit packaged foods, fast food, and excess salt, which can contribute to high blood pressure. Opt for fresh, whole foods instead.
  • Consume Potassium-Rich Foods: Bananas, sweet potatoes, oranges, and beans can help balance fluid levels and lower blood pressure.
  • Focus on Protein Intake: Lean meats, eggs, lentils, and Greek yogurt provide essential amino acids for overall pregnancy health.

4. Move Your Body

Regular movement can help regulate blood pressure and improve circulation. Walking, swimming, and prenatal yoga are great options.

5. Get Enough Rest & Manage Stress

Prioritize good sleep and find ways to de-stress—meditation, breathing exercises, or even a short nap can work wonders.

6. Consider Supplements & Natural Remedies

  • Magnesium: Can help lower blood pressure and reduce swelling. Check with your provider before supplementing.
  • Calcium: Essential for blood pressure control, especially if dietary intake is low.
  • Vitamin D: May play a role in reducing the risk of preeclampsia.
  • Nettle & Dandelion Tea: Some women find these herbal teas help with fluid retention and blood pressure, but always consult your provider before use.

7. Consider Low-Dose Aspirin (If Recommended)

For those at high risk, some providers recommend taking low-dose aspirin (81 mg) daily after the first trimester. Always consult your provider before starting.

8. Monitor Your Symptoms & Speak Up

If something feels off—whether it’s swelling, headaches, or vision changes—don’t brush it off. Early intervention can make a huge difference.

Final Thoughts

Preeclampsia is serious, but with awareness, good habits, and consistent prenatal care, you can take steps to protect yourself and your baby. Stay informed, listen to your body, and don’t hesitate to advocate for your health.

Have you experienced preeclampsia before? What helped you through it? Share your thoughts below!


For further reading and evidence-based information on preeclampsia, visit the following reputable sources:

  1. American College of Obstetricians and Gynecologists (ACOG)
    https://www.acog.org/womens-health/faqs/preeclampsia-and-high-blood-pressure-during-pregnancy

  2. Preeclampsia Foundation
    https://www.preeclampsia.org

  3. Centers for Disease Control and Prevention (CDC)
    https://www.cdc.gov/bloodpressure/preeclampsia.htm

  4. World Health Organization (WHO) - Maternal Health
    https://www.who.int/health-topics/preeclampsia-and-eclampsia

  5. National Institute of Child Health and Human Development (NICHD)
    https://www.nichd.nih.gov/health/topics/preeclampsia

These websites provide valuable insights, guidelines, and research on preeclampsia, its risk factors, prevention, and management strategies.

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