Keeping track of your blood pressure is one of the best things you can do for your heart health. High blood pressure (also called hypertension) often doesn’t have any clear warning signs, but it can lead to serious problems like heart disease or stroke. By monitoring your blood pressure at home, you can stay in control of your health and catch potential issues early. Below we will look at how you can take accurate readings, keep track of your results, and know when it’s time to reach out for medical help.
Why monitor your blood pressure at home
Your blood pressure changes throughout the day depending on your activities, stress levels, and even what you eat. A single reading at the doctor’s office doesn’t always show the full picture. You may also feel anxious during medical visits, which can temporarily raise your numbers (this is known as "White Coat Syndrome").
By taking regular measurements at home, you’ll see how your blood pressure behaves in your everyday life. These numbers will help your doctor or advanced practice provider* (APP) see patterns in your blood pressure and create a treatment plan that’s personalized to you.
5 steps for taking an accurate reading
To get the most reliable results, how you take your blood pressure matters. Follow these simple steps below to help make your readings more accurate.
1. Get Your Body Ready
For the best results, avoid caffeine, smoking and exercise for 30 minutes before checking your blood pressure. These can temporarily raise your numbers. If your bladder is full, empty it beforehand since this can affect your reading as well. Your goal is to be as relaxed as possible.
2. Sit Correctly
Find a chair where you can sit comfortably with your back supported. Keep both feet flat on the ground and avoid crossing your legs. Place your arm on a table or flat surface, making sure your upper arm is at the same level as your heart.
3. Place the Cuff Properly
Make sure the blood pressure cuff is on bare skin, not over clothes. The bottom of the cuff should be just above the bend of your elbow. It should fit snugly but not be too tight or too loose.
4. Stay Still
Movement and talking during your blood pressure reading can throw off the results. Sit quietly for about five minutes before starting the machine and keep still while the cuff inflates.
5. Confirm the Results
For the most reliable data, take two or three readings, one minute apart, and record the average. Try to measure your blood pressure at the same time every day, such as in the morning or evening, to establish a routine.
Tracking your readings
Keeping a log of your blood pressure readings is key to spotting trends overtime. Many blood pressure monitors store readings, but it’s also a good idea to write them down in a notebook or use a health tracking app. Note the date, time, and any key details, such as how you felt or what you were doing beforehand.
If your doctor or APP has given you a target range for your blood pressure, compare your results to those numbers. Bring your log to appointments so your care team can adjust your treatment if needed.
When to call your doctor, APP or 911
If your blood pressure readings are consistently higher than normal, it’s time to reach out to your doctor or APP. Even slightly elevated blood pressure can lead to long-term health issues if left untreated. Your doctor or APP might recommend changes like adjusting your diet, increasing physical activity, or starting medication to bring your numbers back into a healthy range.
Sometimes, high blood pressure is a medical emergency. This is known as a hypertensive crisis and usually happens when your blood pressure rises to 180/120 or above.
You should immediately call 911 if your blood pressure reading is that high and you’re experiencing any of the following symptoms:
- Chest pain
- Trouble breathing
- Back pain
- Weakness or numbness
- Changes in vision
- Difficulty speaking
These symptoms could be signs of a heart attack, stroke, or damage to vital organs, so don’t wait to seek help. Call 911 immediately.
Your blood pressure numbers are not just statistics; they are a story about your heart health. By understanding how to correctly monitor it at home, you’re taking an important step in protecting your well-being. Remember, you don't have to interpret this data alone. Your primary care team is there to help you navigate these numbers. Whether it involves dietary changes, stress management techniques, or medication, there is a path forward. Prioritize your heart today so you can enjoy a healthier tomorrow.
* An advanced practice provider includes a nurse practitioner or physician assistant.