A practical guide to measuring your blood pressure accurately at home
Avoid coffee, smoking and vigorous exercise for at least 30 minutes before measuring. Measure before eating or taking medication.
Sit with your back supported, feet flat on the floor and legs uncrossed. Rest quietly for 5 minutes before taking a reading.
A full bladder can raise your reading.
Use a cuff that fits the top half of your arm properly. The cuff should be on bare skin.
Rest your arm on a table so the cuff is at the same level as your heart.
Measure your blood pressure morning and evening for 7 days (minimum 5 days). Each time, take 2 readings, 1 minute apart.
Track your readings for 7 days to help your doctor understand your blood pressure. Measure morning and evening for 7 days (minimum 5 days), taking 2 readings 1 minute apart each time — record SYS (top number) and DIA (bottom number) for both readings, plus any medications and other readings your doctor has asked for. The printable PDF includes a ready-to-fill 7-day grid.
Print-ready A4 PDF — technique guide plus a fillable 7-day BP diary.
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