Better ways to measure your blood pressure at home
Knowing how to track your blood pressure at home can make it a lot easier to manage your health. Here’s what you need to know.
How to choose an at-home BP monitor
- Opt for an automatic, upper-arm cuff. Get a recommendation from validatebp.org, supported by the AMA.
- If you can, check the fit before you buy.
How to get an accurate reading
- Put on a short-sleeve shirt.
- Sit with your legs uncrossed and rest your arm on a solid surface, at heart level. Slightly bend your arm, palm up.
- Place the cuff on bare skin, just above your elbow.
- Avoid exercise or caffeine for 30 minutes before measuring.
- Stay still and do not talk or move during the reading.
- Take your blood pressure at the same time daily.
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What the numbers mean
- The top number (systolic) measures pressure during a beat.
- The bottom number (diastolic) measures pressure between beats.
How can I improve my numbers?
- Exercise daily.
- Eat heart-healthy foods.
- Limit alcohol and quit smoking.
When should I talk to my doctor?
A single high reading is not usually a cause for alarm. But if your readings are consistently above your target, contact your physician.
