Blood pressure and how to measure it
High blood pressure puts a strain on your heart and blood vessels. A heart-healthy diet and good lifestyle habits will help control your blood pressure.
What does blood pressure mean? What is normal blood pressure? The upper or systolic pressure describes the pressure during the contractile phase of the heart and the lower or diastolic pressure describes the pressure during the resting phase. In general, blood pressure is defined as normal when it is between 120-129/80-84 and ideal when it is below that. Your doctor may also have advised you on an individual blood pressure target.
Measure your blood pressure in the morning and evening, in four-day intervals. It is best to take your blood pressure every 1-2 months. The recommended time for morning measurements is between 6am and 9am and for evening measurements between 6pm and 9pm.
Blood pressure measurement guide
- Measure your blood pressure in the morning and evening, in four-day intervals. It is best to take your blood pressure every 1-2 months. The recommended time for a morning measurement is between 6am and 9am and for an evening measurement between 6pm and 9pm.
- Blood pressure can be measured in either arm, but if there is a difference of more than 10 mmHg, monitor the arm with the higher reading.
- Avoid heavy physical exertion in the hour before the measurement.
- Do not smoke, drink caffeinated beverages or eat a heavy meal in the hour before the measurement.
- Start the measurement by sitting down. Put the cuff of the blood pressure monitor on your upper arm, rest your forearm on the table, palm side up.
- Wait and relax for 5 minutes while sitting. Do not cross your legs but rest them on the floor.
- Do not talk or move during the measurement.
- Take a repeat measurement after 1-2 minutes.
- Record the results of your measurements on the blood pressure monitoring chart.
- Take the table with you to your doctor’s appointment.
Download the printable home blood pressure monitoring table here
Choosing the right size cuff
- Shoulder circumference 26-32 cm
Cuff width 12 cm - Shoulder circumference 33-41 cm
Cuff width 14-15 cm - Shoulder circumference over 41 cm
Cuff width 18 cm