A guide to measuring your blood pressure correctly at home
Let’s talk about technique. Follow these tips to ensure accurate readings at home or in the doctor’s office.
Before you measure
On timing
During measurement
Proper positioning
Before you measure
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Make sure your blood pressure monitor is a validated device (ValidateBP.org) and has the correct cuff size for your arm
Do not smoke, exercise or drink caffeine or alcohol for at least 30 minutes
Empty your bladder before you measure
Sit quietly for at least five minutes
Remove any thick or bunched-up clothing
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Proper positioning
Place your feet flat on the floor; do not cross your legs
Support your arm on a table so it rests at heart level
Ensure your chair has decent back support
Sit in a chair — not lying down and not with your legs dangling from an exam table
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On timing
There’s no perfect moment to check your blood pressure. It matters less when you measure and more that you do so consistently and under similar conditions.
Building a small, dependable set of readings over time is more useful than chasing an ideal window.
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During measurement
Don’t talk — even if someone asks you a question
Try not to move or use your phone
Take more than one reading, separated by one or two minutes
Average the top numbers (systolic pressures) together
Keep a record of all your readings, not just the averages
Average the bottom numbers (diastolic pressures) together