High blood pressure is a silent killer that affects millions of people worldwide. It has no noticeable symptoms, and it significantly increases the risk of heart disease and stroke, leading causes of death. The good news is that high blood pressure, also known as hypertension, is easily detectable and usually controllable. The first step to managing your blood pressure is to monitor it regularly at home. Here are ten at-home blood pressure checks that will give you the most accurate results.

1. Choose the Right Monitor

The first step to accurate blood pressure readings is choosing the right monitor. Monitors vary in size, accuracy, and cost. It’s crucial to choose a monitor that fits your budget and needs.

Automated digital blood pressure monitors are the most common type for at-home use. They are easy to use and display the readings on a clear digital screen. Some models can store previous readings, helping you track your blood pressure over time. The American Heart Association recommends using a monitor that measures blood pressure at your upper arm. These are generally more accurate than wrist or finger monitors. Also, make sure the monitor is validated, meaning its accuracy has been tested and confirmed by a third party.

2. Check Your Monitor’s Calibration

Even the best blood pressure monitor can give inaccurate readings if it’s not calibrated correctly. Calibration is the process of checking and adjusting the accuracy of a device.

You should have your blood pressure monitor calibrated at least once a year. Many pharmacies and healthcare providers offer this service. Calibration involves comparing your monitor’s readings with those from a mercury sphygmomanometer, considered the gold standard in blood pressure measurement. If your monitor’s readings are consistently within 3 mm Hg of the mercury device, it’s accurately calibrated.

3. Measure at the Same Time Every Day

When you measure your blood pressure can affect the readings. Blood pressure naturally fluctuates throughout the day and night, with the lowest readings usually in the early morning and the highest in the late afternoon and evening.

To get the most accurate picture of your blood pressure, measure it at the same time every day. Many experts recommend measuring your blood pressure in the morning before you’ve had any caffeine and in the evening before bed. Always measure your blood pressure before, not after, taking your blood pressure medication.

4. Sit Correctly

Your position when you measure your blood pressure can significantly affect the readings. Incorrect posture can lead to falsely high or low readings.

The American Heart Association recommends sitting in a chair with your feet flat on the floor and your back straight. Your arm should be at heart level, supported on a flat surface like a table. Don’t cross your legs or ankles, and relax for at least 5 minutes before taking your blood pressure.

5. Don’t Talk or Move

Moving and talking can raise your blood pressure and lead to inaccurate readings.

When you’re ready to take your blood pressure, sit quietly and calmly. Don’t talk, don’t move, and try to relax as much as possible. Remember, measuring your blood pressure isn’t a race. It’s better to take your time and get an accurate reading than to rush and get a false one.

6. Take Multiple Readings

One single blood pressure reading isn’t enough to diagnose hypertension. Blood pressure can vary from moment to moment, influenced by factors like stress, caffeine, and activity levels.

For the most accurate results, take two or three readings, one minute apart, every time you check your blood pressure. Write down all the readings, not just the highest or lowest. If the readings are significantly different, take a few more until they become consistent.

7. Avoid Certain Factors

Certain factors can temporarily raise your blood pressure and lead to inaccurate readings.

Avoid smoking, caffeinated beverages, or exercise for at least 30 minutes before taking your blood pressure. Also, empty your bladder before measurement. A full bladder can slightly increase your blood pressure.

8. Use the Correct Cuff Size

Using the wrong cuff size can give inaccurate blood pressure readings. The cuff size depends on the size of your arm.

The cuff should wrap smoothly and snugly around your upper arm, with just enough space to slip two fingertips underneath. If the cuff is too tight or too loose, it can give false readings. Your healthcare provider or pharmacist can help you choose the right cuff size.

9. Track Your Readings

Tracking your blood pressure readings over time can help your healthcare provider see trends and make any necessary adjustments to your treatment plan.

You can write down your readings in a notebook or log them in a mobile app. Some blood pressure monitors can sync with a smartphone or computer, making it easy to track and share your readings.

10. Consult Your Healthcare Provider

Finally, remember that home blood pressure monitoring is not a substitute for regular check-ups with your healthcare provider.

Your healthcare provider can interpret your readings, diagnose hypertension, and develop a treatment plan if necessary. If you consistently get high readings at home, even if you feel fine, make an appointment to see your healthcare provider. It’s also a good idea to bring your home blood pressure monitor to your appointments so your provider can check its accuracy.