How to Measure Your Blood Pressure at Home

Ideally, you should have blood pressure at or below 120 over 80, generally written as 120/80. If your average reading is at 140/90 or higher, the risk of heart disease or stroke increases dramatically. At the other end of the scale, low blood pressure levels are generally considered to be around 100/60. It is called hypotension which also causes problems but affects much fewer people than hypertension.

Blood pressure readings are measured in millimeters of mercury (mmHg) and two numbers are used. The first is the systolic pressure reading. It represents the maximum pressure exerted when the heart contracts. The second value is diastolic pressure reading. It represents the pressure in the arteries when the heart is at rest. Both values are important, even if many will tell you that a high diastolic value is more serious than a high systolic value.

Some people only experience hypertension when they visit the doctor. This is called white coat hypertension and is generally caused by feeling anxious being in a medical environment. This can affect readings by as much as 20-30 mmHg.

Almost everyone can monitor their blood pressure at home themselves. The exception is if you have a medical condition such as lymphoedema then you should not have a reading taken on the affected arm, as the pressure reading can make it worse.

Three different types of monitors are available; finger monitors, wrist monitors and upper arm monitors. Generally speaking, you should avoid finger monitors, they seldom give accurate readings. The upper arm monitors are generally the most accurate. It's a little bit more awkward to use an upper arm monitor than a wrist type monitor but in most cases you get more accurate readings.

Try to measure your blood pressure at the same time of day, when your body is relaxed. You may want to take a couple of slow breaths and picturing yourself relaxing on a tropical beach. Always use the same arm for readings. You want to make sure that you compare apples with apples. You should be sitting down, preferably at a desk or a table, in a quiet place, with your arm resting on a firm surface. It is very important that your arm is supported so that the cuff around the arm is at the same level as your heart. Also, ensure that the arm is totally relaxed and not tensed.

A high reading once in a while is not a problem. The important readings are the averages over a period of time and not individual readings. If your readings are slightly higher than 120/80, you may want to try relaxation and slow breathing exercises. If your readings indicate hypertension, you should seek medical advice.