How to Monitor Your Own Blood Pressure
One of the most important things anyone can do for themselves is to take charge of their own health — including keeping blood pressure at a healthy level. Learning to take your own, accurate blood pressure readings is a key way to fight the "silent killer", hypertension.
According to the National Blood, Lung and Heart Institute (NBLHI), nearly one in three Americans has high blood pressure (also called hypertension). That adds up to an astounding figure: over half of Americans over age 60 have hypertension, defined by the American Heart Association as a blood pressure of 140/90 or higher. It’s know as the “the silent killer” because it rarely causes symptoms. So you can be walking around with hypertension without knowing it or think your high blood pressure is under control when it isn’t. And that’s dangerous. The reason? High blood pressure significantly increases your risk for a stroke, heart attack and other serious illness.
But there’s good news, too. High blood pressure can be effectively lowered, often by natural means, including weight loss, exercise, a nutritious diet without high salt-containing processed foods, and stress control. So it makes sense to take control of your blood pressure and your health. The place to start? Learn to monitor your own blood pressure at home and learn to take measurements that are accurate.
Taking a blood pressure reading is non-invasive, painless and, with the wide variety of easy-to-use and inexpensive blood pressure monitors available, it’s a test you can do yourself. Even if your doctor has already diagnosed you with hypertension, keeping a record of your blood pressure readings can help you work with your physician to keep your blood pressure under control. For example, do-it-yourself blood pressure measurements can show whether natural strategies like exercise, weight loss and stress reduction are working to lower high blood pressure. And, if you are on prescription medications, it’s also important to check to see if they are effective.
Another reason to monitor your own blood pressure: it’s possible to only have hypertension in the doctor’s office. This form of high blood pressure is known as “white coat hypertension”. If you measure your blood pressure regularly at home and it is in the normal range, then you can help your doctor document whether you truly have hypertension or only the “white coat” type.
What kind of monitor do you need?
There are many models of blood pressure monitors to choose from and most are easy-to-you models that that easy inflate around your arm and show a digital read out of your blood pressure. Some take blood pressure via your wrist and finger, too, and there are models that “say” the numbers out loud . Blood pressure monitors usually cost between $35.00 and $80.00, depending on the features they offer, including automatically storing past readings.
A blood pressure cuff ( technically called a sphygmomanometer) will produce an inaccurate reading if it isn’t the right size. So if you are very small or overweight, check with your pharmacist or physician to find out the right cuff size you need.
Taking accurate readings
It isn’t just the monitor but how and when you take your blood pressure that is important . For accuracy, doctors recommend taking it in the morning about 15 minutes after you wake up. Try to take your blood pressure before your morning java , eating , smoking or taking any medications. Take it again in the evening, if possible, and keep a log of your blood pressure readings. You can expect the morning and evening numbers to differ somewhat but not dramatically. A point to remember: it’s normal for your blood pressure to shoot up with exercise or if you are feeling upset, so it’s best to skip taking readings under those conditions.
If you need to urinate, do it before you take your blood pressure. Having a full bladder can up your reading. Aim for sitting quietly for about five to 10 minutes , upright with your feet flat on the floor. The arm you are using to measure your blood pressure should be level with your heart and relaxed. A good idea is to place it on a table or arm of your chair. Then inflate your blood pressure cuff and take your reading. If your blood pressure measurement seems off or unexpectedly too low or high, wait at least two minutes and try again.
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