Keeping track of your blood pressure (BP) at home is really important if you have high blood pressure. This helps you know if your blood pressure is controlled and the things you are doing to support healthy numbers are working.
Many people don’t check BP correctly. Unfortunately, doctor’s offices also fail to check properly.
Here is our recommended home BP cuff.
Here are some tips for checking your BP at home:
- Sit correctly: Make sure you’re sitting in a good chair with your back straight, feet on the floor, and arms resting flat on a table. Your arm should be at the same level as your heart.
- Use the cuff correctly: Put the cuff around your upper arm, right above your elbow. Follow the instructions that come with your BP monitor or ask your doctor for help. Make sure the cuff fits you well.
- Empty your bladder: Urinate prior to a blood pressure check.
- Stay calm and quiet: Sit quietly for at least five minutes before checking your BP. Relax and don’t talk during the reading. Don’t use tech, watch TV, or talk on the phone.
- Bare skin is best: Wear short sleeves or a tank top so the cuff can go directly on your skin. Don’t roll up your sleeves tightly.
- Check at various times: One day, check your BP upon awakening. Another day, check after lunch. Another day, check before dinner etc.
- Write it down: Keep a journal of your BP readings, including your heart rate. This helps you understand food, stress, sleep etc. that could be impacting your results in a positive or negative way.
- Check both arms: Once a month or so, check both arms. The higher number reflects the truth, so use that number. It is normal to have a blood pressure difference of up to 10mmHg.
Once your BP is under control, you might not need to check it as often. But it’s still a good idea to keep track in a journal so you and your doctor can see how you’re doing over time.
