How to Take Blood Pressure at Home Accurately: 8 Steps

To take your blood pressure at home accurately, use a validated upper-arm cuff that fits your arm, avoid caffeine, smoking and exercise for 30 minutes, empty your bladder, and sit quietly with your back supported for 5 minutes. Rest your bare arm at heart level, take two readings one minute apart, and write both down.

Key takeaways

• Choose an automatic, upper-arm (biceps) monitor that has been validated for accuracy; wrist and finger monitors are less reliable.
• A cuff that is the wrong size is one of the most common causes of misleading readings.
• Prepare for 30 minutes, rest for 5 minutes, sit with feet flat and legs uncrossed, and do not talk during the reading.
• Take two readings one minute apart, at the same time each day, and keep a log to share with your doctor.
• A reading above 180/120 mm Hg with symptoms such as chest pain or trouble speaking is an emergency: call 911.

Why should you check your blood pressure at home?

A single reading at a clinic is only a snapshot. Some people feel nervous at the doctor's office and get a higher number than they would at home, often called "white coat" hypertension. The CDC notes that as many as 1 in 3 people with a high reading at the doctor's office may have normal readings outside it.

Home readings taken over days and weeks give your doctor a fuller picture. They can help confirm a diagnosis, show whether lifestyle changes are making a difference, and show how well a treatment plan is working. If you are still learning what the numbers mean, start with our guide to blood pressure numbers and hypertension stages.

What kind of home blood pressure monitor should you buy?

The American Heart Association recommends an automatic, cuff-style monitor that goes on your upper arm. Wrist and finger monitors are more sensitive to arm position and give less reliable readings.

• Look for a validated device. In the US you can search the list at validatebp.org, or ask your pharmacist which models have passed accuracy testing.
• Check special groups. If the monitor is for an older adult, a pregnant person or a child, confirm it has been validated for that group.
• Get the right cuff size. Many monitors come with a standard cuff, with larger or smaller cuffs sold separately.
• Consider memory or an app. A monitor that stores readings makes it easier to share an accurate log with your doctor.

How do you know if your blood pressure cuff is the right size?

A cuff that is too small or too large can give inaccurate readings. According to Mayo Clinic, the inflatable bladder inside the cuff should wrap around about 75% to 100% of your upper arm, and the cuff's width should cover about 40% to 80% of the distance from your elbow to your shoulder.

To check, measure around the middle of your bare upper arm with a soft tape measure and compare it to the arm range printed on the cuff. If you fall between sizes or outside the range, buy the cuff that matches your measurement rather than squeezing into the one in the box.

Many people who start checking their numbers at home also look at daily habits and natural ingredients to support their routine. Alistrol, a Health Canada registered herbal blood pressure support formula, combines daikon seed, holly leaf, aged garlic and hawthorn berry to help maintain healthy blood pressure levels already within the normal range, alongside a healthy diet and regular checks. Right now you can buy 2 bottles and get 1 free. Keep taking any prescribed medication and talk to your doctor before adding a supplement.

How to take your blood pressure at home: step by step

These steps follow guidance from the American Heart Association and the CDC. Doing them the same way every time is what makes your readings comparable from day to day.

1. Wait 30 minutes after caffeine, smoking, alcohol, exercise or a meal. Each of these can push your numbers up for a while.
2. Empty your bladder. A full bladder can add to your reading.
3. Sit in a chair with your back supported. Keep both feet flat on the floor and your legs uncrossed.
4. Rest quietly for at least 5 minutes. No talking, phone or TV.
5. Put the cuff on bare skin. Roll up or remove your sleeve rather than measuring over clothing. The bottom edge of the cuff should sit just above the bend of your elbow.
6. Support your arm at heart level. Rest it on a table, with a pillow underneath if needed.
7. Stay still and silent while the cuff inflates.
8. Take a second reading one minute later. Record both results, with the date and time.

What are the most common home blood pressure mistakes?

Small slips in technique can add up to a misleading number. The table below lists common mistakes and the fix for each.

When is the best time of day to check blood pressure?

The most important rule is consistency: measure at the same time each day so your readings can be compared. Many people choose the morning, before breakfast, coffee and any medication, and again in the evening. Your doctor may ask for a specific schedule, such as readings twice a day for one week before an appointment, so follow their advice on how often to check.

Blood pressure naturally rises and falls through the day, so one higher reading is not a reason to panic. Look at the pattern over several days. If you want ideas for daily habits that support healthy blood pressure, see our article on research-backed blood pressure habits.

When should you call your doctor about a home reading?

A single high reading is not an emergency. Wait, retest, record both numbers and let your healthcare provider know. The American Heart Association advises the following for very high readings:

• If your readings suddenly go above 180/120 mm Hg, wait at least one minute and test again. If they are still that high, contact your healthcare professional right away.
• If your reading is above 180/120 mm Hg and you have chest pain, shortness of breath, back pain, numbness, weakness, changes in vision or difficulty speaking, call 911. Do not wait to see if the numbers come down on their own.
• Never stop or change a blood pressure medication because of home readings without talking to your doctor first.

It also helps to bring your monitor to an appointment at least once a year so your care team can check your technique and compare its readings with their equipment.

How should you record and share your readings?

Write down every reading, with the date, time and which arm you used. A paper log, a spreadsheet or the app that comes with your monitor all work. Bring the log, or the monitor itself if it stores readings, to your appointments. Some monitors can upload readings to a secure website your clinic can view.

Your doctor will look at the averages and trends rather than any one number. Our article on herbs for high blood pressure also covers questions worth raising with your doctor if you are considering natural ingredients.

Frequently asked questions

Which arm should I use to take my blood pressure at home?

Readings usually differ little between arms, so you can use either one. Once you choose, use the same arm each time so your readings stay comparable. Your doctor may compare both arms at your first visit and tell you which to use.

Are wrist blood pressure monitors accurate?

The American Heart Association recommends an upper-arm cuff because wrist and finger monitors give less reliable readings. Wrist monitors are very sensitive to arm and body position. If an upper-arm cuff will not fit you, ask your doctor or pharmacist about options.

How many times should I take my blood pressure in a row?

Take two readings, one minute apart, each time you measure, and record both. Taking two readings helps smooth out small variations. Ask your healthcare provider how many days a week to check.

Why is my blood pressure higher at the doctor's office than at home?

Many people feel anxious in a clinic, which can raise blood pressure for a short time. This is often called white coat hypertension. Home readings taken correctly over several days help your doctor see your usual blood pressure.

Taking blood pressure at home: the bottom line

Learning how to take blood pressure at home accurately comes down to the right equipment and the same routine every time: a validated upper-arm monitor, a cuff that fits, 30 minutes of preparation, 5 minutes of rest, and two readings logged and shared with your doctor. Keep taking any prescribed medication, and talk to your doctor about what your numbers mean for you.

Sources

• American Heart Association: Monitoring Your Blood Pressure at Home
• CDC: Measure Your Blood Pressure
• Mayo Clinic: Does cuff size affect blood pressure readings?

This article is general information, not medical advice. Talk to your doctor or pharmacist before starting any supplement, especially if you take blood pressure medication, and never stop or change a prescribed medication without medical advice.