How to check your BP at home - Find step-by-step guide

Monitoring blood pressure at home allows for better cardiovascular health by keeping track of your heart health without frequent hospital visits. Doctors emphasize its importance for people with hypertension, also known as high blood pressure (BP), as they can keep track of their condition and assess the effectiveness of their treatment.

Here's a step-by-step guide to help you measure your blood pressure accurately:

Step 1: Gather Equipment

Ensure you have the following items:

A digital blood pressure monitor (also known as a sphygmomanometer) should work fine and preferably have a cuff that fits your arm size.

A quiet and comfortable place to sit.

A table or flat surface to rest your arm.

Smartphone, tab or a pen and paper to record the observations.

Step 2: Prepare Yourself

Avoid eating, drinking caffeine, smoking, or exercising at least 30 minutes before the measurement.

Use the restroom if needed.

Sit calmly and relax for around 5 minutes before taking the measurement.

Step 3: Position the Cuff

Place the cuff on your bare upper arm, about an inch above the elbow. Make sure it's snug but tight enough.

The bottom edge of the cuff should be about an inch above your elbow crease.

Step 4: Take the Measurement

Press the "start" button on your digital blood pressure monitor.

The cuff will start inflating. You may feel slight pressure but no pain.

The cuff will gradually deflate. You'll hear a "whooshing" sound as blood flows through your arm.

The monitor will display your BP readings: systolic (the higher number) and diastolic (the lower number). It might also show your pulse rate.

Step 5: Record the Reading

Write down or save the measurements on your smartphone. Include the date and time.

Step 6: Repeat and Average

For accurate results, taking two or three readings a few minutes apart is recommended, and then calculating the average. This helps account for any variations due to factors like stress or movement.

Step 7: Interpret the Results

Consult your healthcare provider for guidance on interpreting your readings. Generally, normal blood pressure is around 120/80 mm Hg. However, optimal blood pressure targets can vary based on individual health conditions.

Step 8: Maintenance and Calibration

Check your monitor's accuracy by comparing its readings with those at your doctor's office.

Ensure to follow the manufacturer's guidelines for cleaning and maintaining your blood pressure monitor.

Important Tips:

Measure at the same time of day for consistency.

Don't talk or move during the measurement.

Sit with your back straight and feet flat on the ground.

Avoid crossing your legs.

Remember, self-monitoring is a useful tool but is not a substitute for regular check-ups with your healthcare provider. They can provide personalized advice and treatment based on your blood pressure readings and your overall health.