Blood pressure is a key indicator of heart and circulatory health. Accurate and regular monitoring of your blood pressure is crucial to preventing serious complications such as heart attacks, strokes, and kidney failure.
Why is home blood pressure more accurate?
Home blood pressure readings give a more accurate picture of your actual blood pressure. They also give a more accurate picture of your risk of heart attack and stroke than measurements taken by your doctor in a clinic or hospital.
Your doctor’s blood pressure readings are often even higher than those taken by other health professionals, such as nurses. This is due to the “white coat effect,” where the presence of a doctor can cause your blood pressure (and heart rate) to increase, something we’ve known since the 1980s.
For this reason, current medical guidelines recommend confirming high blood pressure by measuring blood pressure outside of a medical setting, that is, at home, where the patient feels most comfortable.
How to measure blood pressure at home properly?
Measuring blood pressure at home may sound simple, but to ensure accurate results and long-term monitoring value, you need to follow some important principles.
Blood pressure can change from minute to minute depending on posture, emotions, temperature, eating habits or sleep.
Here are the steps to remember to measure blood pressure effectively at home:
1. Use a quality-tested device
Choose an upper arm blood pressure monitor with an appropriately sized cuff. The device should be tested and certified for accuracy by reputable medical organizations. Avoid using wrist or finger devices, which are less reliable.
If you cannot afford to buy a new device, consider renting or borrowing one from a pharmacy or medical facility. Most importantly, make sure the device is stable and has been recently tested.
2. Measure at the same time every day
The time of measurement greatly affects the results. You should measure in the morning and evening, for at least 5–7 consecutive days, to have reliable data.
Note: measure before taking medication, eating or exercising to limit the influence of external factors.
3. Avoid stimulants before measuring
Do not smoke, drink coffee or tea, or use any stimulants at least 30 minutes before measuring. These substances can temporarily increase blood pressure index and cause incorrect results.
4. Relax completely before measuring
Before pressing the measuring button, you need to sit still for about 5 minutes, do not talk, do not be disturbed by noise or electronic devices. Feelings of anxiety or anger can also cause the reading to increase.
5. Sit in the right posture
- Proper posture plays a very important role in measuring blood pressure accurately:
- Sit in a chair with a backrest, back straight, not leaning.
- Both feet are placed perpendicular to the floor, do not cross your legs.
- Arms are placed comfortably on the table, the cuff on the upper arm is at the level of the heart.
- Do not move or talk while measuring.
Benefits of measuring blood pressure at home
Not just a simple health check, measuring blood pressure at home also brings many practical benefits:
- Helps detect high blood pressure early even when there are no obvious symptoms.
- Monitor the effectiveness of treatment if you are taking medication or adjusting your lifestyle.
- Proactively detect blood pressure fluctuations related to emotions, food, sleep or weather.
- Reduce anxiety when going to the doctor thanks to specific and reliable data from self-monitoring at home.
Strategies to control blood pressure at home
During periods such as lockdown, social distancing or prolonged working from home, controlling blood pressure is not just about measuring. You can completely proactively adjust your lifestyle to improve blood pressure and overall cardiovascular health.
1. Eat healthy and reduce salt
About 30% of high blood pressure cases are related to salty food. Salt is not only found in table salt but also “hidden” in processed foods such as canned food, instant noodles, dipping sauces, snack cakes…
Cooking at home is a great advantage to help you control your salt intake. Prioritize fresh, natural foods, use less salty spices, and add more green vegetables, fruits, whole grains and lean proteins.
2. Increase physical activity
Just 30 minutes of walking a day can help your heart be healthier and your blood pressure more stable. You can take advantage of the space in your home, garden or practice yoga, gentle stretching exercises.
3. Reduce stress and get enough sleep
Long-term stress is the “hidden enemy” of blood pressure. Meditation, deep breathing, soothing music or keeping an emotional diary are useful ways to relax the mind. Make sure you get 7–8 hours of sleep each night to allow your body and blood pressure to recover naturally.
