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A powerful tool for managing your blood pressure<\/a> is surprisingly simple: a home blood pressure monitor. Checking your numbers regularly at home gives you and your doctor or care team a much clearer picture of what’s really happening with your heart health. Even better, it puts you in the driver’s seat when it comes to managing your health. Here’s everything you need to know about how to measure blood pressure at home, including how to choose the right monitor, get accurate readings and use your data to take control.<\/p>\n Why it\u2019s important to measure your blood pressure at home<\/p>\n One of the cornerstones of blood pressure management is checking readings outside of the doctor\u2019s office, says preventive cardiologist Elizabeth Klodas, MD<\/a>. \u201cThat\u2019s because a reading we obtain during a medical visit may not reflect day-to-day blood pressure control. After all, most patients don\u2019t spend all of their time in a doctor\u2019s office.\u201d<\/p>\n She adds that getting a sense of what\u2019s happening to blood pressure (BP) in the \u201creal world\u201d can have a significant impact on the amount and doses of medications doctors prescribe to control the readings. \u201cWhenever I see a patient with hypertension (HTN) or borderline BP readings, I advise them to get their own blood pressure cuff and start keeping track of their numbers at home.”<\/p>\n How to read the results on your blood pressure monitor\u00a0<\/p>\n The two key numbers are the systolic (top) and diastolic (bottom)\u2014here’s how to know what your readings mean.<\/p>\n Systolic (top number) Diastolic (bottom number) Normal blood pressure Less than 120 mmHg Less than 80 mmHg Elevated blood pressure (aka prehypertension) 120 to 129 mmHg Less than 80 mmHg Stage 1 hypertension 130 to 139 mmHg 80 to 89 mmHg Stage 2 hypertension 140 mmHg or higher 90 mmHg or higher Hypertensive crisis 180 mmHg or higher 120 mmHg or higher<\/p>\n Note: A hypertensive crisis requires immediate medical attention.<\/p>\n \u2018White Coat Hypertension\u2019: What Doctors Want You to Know If Your Blood Pressure Goes Up at the Doctor\u2019s Office<\/a><\/p>\n Which blood pressure monitors are best?<\/p>\n Simply put, the upper arm cuff is still the gold standard for accurate blood pressure readings, says Dr. Klodas.\u00a0<\/p>\n \u201cWhile the wrist monitor has several advantages, namely it\u2019s smaller, easier to put on and generally more comfortable when taking the reading, it may not be reflective of the numbers obtained in the upper arm, which is what all the treatment guidelines are based upon,\u201d she explains. \u201cIn one study, blood pressure readings in the wrist were similar to those in the arm only 43 percent of the time. And much of the time, though not always, the readings at the wrist were significantly higher.\u201d<\/p>\n Which arm cuffs should you consider to take your blood pressure measurements at home? \u201cOMRON<\/a> is very good,\u201d adds Judith Goldfinger, MD, FACC<\/a>, a clinical cardiologist and Director of Vascular Medicine at Mount Sinai West. Or if you prefer a high-tech option that links with an app to help you track your blood pressure, the Greater Good Bluetooth Blood Pressure Monitor<\/a> is one to consider, she says.<\/p>\n How to measure your blood pressure at home\u00a0<\/p>\n For the most precise reading, follow these three simple steps before you measure your blood pressure at home, advises Dr. Goldfinger.\u00a0<\/p>\n Wait at least 30 minutes after drinking coffee or exercising<\/p>\n Keep your feet flat on the floor<\/p>\n Take a second reading, since the first is often a bit high before you’ve had a chance to fully relax<\/p>\n Another key factor to consider? Using the right size cuff. “This is determined by the size of the arm. Standard\/medium cuffs are usually good for upper arm circumferences between 22 to 34 cm, and large cuffs are for 34 to 44 cm,” explains Dr. Klodas.<\/p>\n “Measure your arm circumference at the halfway point between your elbow and shoulder. It’s important to use the right cuff size\u2014if you use a cuff that’s too small for your arm, you might end up with falsely elevated readings.”<\/p>\n Regardless of whether you’re using a wrist or arm cuff, make sure you have your home monitor checked against office readings. “That’s easy to do,” assures Dr. Klodas. “Just bring your cuff in with you to your next doctor’s appointment and ask the nurse to check your blood pressure with both your cuff and the office cuff. The readings should be reasonably close. If your home data is going to be used to monitor blood pressure control, you want to be sure that data is solid.”<\/p>\n 5 Supplements That Lower Your Blood Pressure Quickly and Naturally<\/a><\/p>\n Why it helps to track your blood pressure over time<\/p>\n The more data you have, the more meaningful it becomes, says Dr. Goldfinger. \u201cFor example, if someone comes into the office and their blood pressure was high yesterday, that single reading doesn’t tell the full story,” says Dr. Goldfinger. “But if they check their blood pressure twice a day for two weeks and bring in all the readings, you get a clearer picture. Out of, say, 14 readings, maybe three are high, two are a little low and the rest are normal. Then you can put those numbers in context\u2014maybe the person didn’t sleep well, ate takeout or had an argument with their mother-in-law.”<\/p>\n The bottom line on measuring blood pressure at home<\/p>\n Home blood pressure monitoring is essential for truly understanding and managing your numbers. By choosing the right monitor, taking accurate readings and tracking your results over time, you’re giving yourself and your doctor the information needed to make the best decisions about your health.\u00a0<\/p>\n Ready for more inspiration? Subscribe to our YouTube channel<\/a> for video podcasts, health tips and uplifting stories designed for women 40, 50, 60 and beyond<\/p>\n More on heart health:<\/p>\n How to Prevent Heart Disease Naturally: 5 Surprising Doctor-Backed Tips That Really Work<\/a><\/p>\n