Blood Pressure Measurement

What is blood pressure?

Blood pressure is the force of blood pushing against your artery walls as your heart pumps. It is measured with two numbers: systolic pressure (when the heart beats) over diastolic pressure (when the heart rests between beats). A normal reading is around 120/80 mmHg. High blood pressure, or hypertension, means your heart works harder than it should, which damages blood vessels and increases your risk of heart attack, stroke, and kidney disease over time ^[2].

Why home monitoring matters

Blood pressure fluctuates throughout the day based on activity, stress, and even the time of day. A single reading at the doctor's office might not reflect your typical levels ^[1]. Some people have white coat hypertension—high readings only in medical settings due to anxiety. Others have masked hypertension—normal readings at the doctor but high at home. Home monitoring gives you a more accurate picture of your true blood pressure patterns and helps catch problems early ^[1].

How to measure blood pressure correctly

Measuring blood pressure properly is essential for accurate results ^[2]. Sit quietly for 5 minutes before measuring. Use a cuff that fits your arm—too small or too large cuffs give wrong readings ^[2]. Position your arm at heart level, feet flat on the floor, and do not talk during the measurement ^[2]. Take two readings one minute apart and average them. Measure at the same times each day, such as morning and evening, to track trends.

Types of blood pressure monitors

Upper arm monitors: These are the most accurate for home use ^[3]. The cuff wraps around your upper arm and inflates automatically. Look for devices validated by organizations like the British Hypertension Society or American Heart Association ^[3].

Wrist monitors: These are more portable but less accurate than upper arm models ^[3]. You must position your wrist exactly at heart level for correct readings. They work best for people who cannot use upper arm cuffs due to arm size or shape.

Ambulatory monitors: These are wearable devices that measure blood pressure every 15-30 minutes over 24 hours. Doctors use them to diagnose white coat or masked hypertension and to see how blood pressure changes during daily activities and sleep ^[1].

Understanding your readings

Blood pressure categories help guide treatment decisions ^[2]. Normal is less than 120/80 mmHg. Elevated is 120-129 systolic with diastolic under 80. Stage 1 hypertension is 130-139 systolic or 80-89 diastolic. Stage 2 is 140 or higher systolic or 90 or higher diastolic. A hypertensive crisis is over 180 systolic or 120 diastolic—seek immediate medical care. However, one high reading does not mean you have hypertension. Diagnosis requires multiple elevated readings over time ^[2].

Improving blood pressure naturally

Lifestyle changes can lower blood pressure significantly. Regular exercise, especially aerobic activity, helps. Reducing sodium intake to under 2,300 mg per day often drops blood pressure by several points ^[2]. Maintaining a healthy weight, limiting alcohol, quitting smoking, and managing stress all contribute. The DASH diet—rich in fruits, vegetables, whole grains, and low-fat dairy—was specifically designed to lower blood pressure ^[2]. These changes work best together rather than individually.