Your HEART-Smart Guide to Accurate Blood Pressure Readings
When it comes to heart health, knowing how to accurately measure your blood pressure is a vital skill. High blood pressure (also known as hypertension) is one of the top risk factors for heart attacks and strokes, and it can often go unnoticed because it usually doesn’t come with obvious symptoms. That’s why monitoring your blood pressure regularly is one of the best ways to stay ahead of your cardiovascular health. Here’s a comprehensive guide on how to get the most accurate reading possible.
Preparing for accurate blood pressure measurements
To get true and reliable readings, preparation is essential. If you need help remembering the best practices for measuring blood pressure, just follow your… HEART!
❤️ H – Hold still
Sit quietly for about five minutes before measuring your blood pressure to ensure your heart rate has stabilized.
❤️ E - Eliminate triggers
Avoid caffeine, nicotine, and exercise for at least 30 minutes beforehand. These activities can cause a temporary spike in your reading. It may also help to empty your bladder and sit in a chair with back support before you measure, as this may cause you to tighten muscles that ultimately raise your numbers.
❤️ A – Arm at heart level
Sit in a chair with your back supported and feet flat on the floor. Don’t cross your legs. Rest your arm on a flat surface and support with books or pillows as needed so the cuff sits at the same height as your heart for the most accurate readings.
❤️ R – Right-sized cuff
Wrap a properly fitting cuff on bare skin, just above the elbow. Poor cuff fit is one of the most common reasons for inaccurate readings.
❤️ T – Take multiple readings
Record 2-3 measurements, one minute apart, and log your results.
Pro tip: It’s best to take your blood pressure at the same time each day - consistency will help you spot any potential changes in your readings over time.
How to read your blood pressure numbers
Once your blood pressure is measured, you’ll see:
→ Systolic pressure: The top number, representing the pressure in your arteries when your heart beats.
→ Diastolic pressure: The bottom number, representing the pressure when your heart is resting between beats.
→ mmHg: millimeters of mercury - a standard unit used to measure how much pressure your blood is putting on your artery walls when your heart beats and rests.
A normal reading is typically less than 120/80 mmHg. Here’s a breakdown of the blood pressure categories:
Blood pressure can fluctuate throughout the day, so if one isolated reading is high, it isn’t enough for a diagnosis. If you consistently measure 130/80 mmHg or higher, it’s a sign to speak with your healthcare provider about managing your blood pressure.
Who should be checking their blood pressure? And how often?
How frequently you check your blood pressure depends on your current health status, risk factors, and whether you're managing a diagnosed condition. Here are some evidence-based guidelines:
- If you’ve been diagnosed with high blood pressure (hypertension):
If your blood pressure is not yet under control, measure it twice daily (morning and evening) for 3–7 days to help establish a diagnosis or evaluate response to a medication change. Once your blood pressure is consistently under control (average <130/80 mmHg), you can scale back to 1–3 times per week, unless otherwise directed by your doctor. - If you’re at risk but not diagnosed with hypertension:
There are no formal guidelines for how often to measure, but periodic checks – weekly or monthly– are a good idea. If your doctor has noted elevated readings in the office (over 130/80 mmHg in at least 2 of your last 3 visits), consider measuring twice daily for 3–7 days to monitor more closely at home. - If you’re monitoring a treatment change or medication adjustment:
Your provider may ask you to take readings twice a day (morning and evening) for 3-7 days until your numbers stabilize. - If your blood pressure is normal and you’re not at high risk:
Monthly to yearly checks may be sufficient, especially between annual physicals or during routine heart health screenings.
Measuring your blood pressure at home
If you’ve already been diagnosed with hypertension or have risk factors like diabetes, smoking, or a family history of heart disease, it’s critical that you measure your blood pressure regularly. At home monitoring can help you track your blood pressure consistently, identify trends in your readings, and ensure any treatments or medications prescribed are working.
Note: While home monitoring is useful, it does not replace regular visits with your healthcare provider. Be sure to continue your medical checkups and discuss any concerns with your doctor.
Conclusion
Monitoring your blood pressure is a powerful tool in taking control of your heart health. By following these best practices, you can ensure that you’re getting more accurate and reliable readings - helping you stay on top of any changes in your blood pressure. Remember, consistency is key. And always follow up with your doctor if you notice any concerning trends.
Want to learn more about how you can stay on top of your heart health? Check out our blog post on SMART goals and habits for busy women.