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What is blood pressure?

Blood pressure is the force of your blood pushing against the walls of your arteries every time your heart beats. Your blood pressure is highest when your heart contracts, pumping the blood through your arteries. This is called systolic pressure. Your blood pressure is lowest when your heart is at rest, between beats. This is diastolic pressure.

• 119 (systolic)/79 (diastolic) or lower = normal blood pressure
• 120-139 for the top number, or 80-89 for the bottom number = pre-hypertension
• 140/90 or higher = high blood pressure

High blood pressure usually has no symptoms, except occasional headaches. It can cause serious problems such as stroke, heart failure, heart attack and kidney failure. You can control high blood pressure through healthy lifestyle habits and medication, if needed. A diagnosis of hypertension (a lasting medical condition where your blood pressure readings are consistently high) can only be made after a number of high blood pressure readings.

What is blood pressure screening & counseling?

Blood pressure screening & counseling is a service designed to screen patients who may be at risk for hypertension (high blood pressure) and other heart health conditions. During this visit, the healthcare provider will record the patient's age, height, weight and waist circumference, as well as medical, family, and social history information. After this, the provider will take the patient's blood pressure using an arm cuff and a blood test will be performed by obtaining a small blood sample from the patient's finger in order to screen for other heart health conditions.

Based on the results, a healthcare provider will counsel the patient on their risk factors and recommend lifestyle changes to help the patient lead a healthier life. Further testing and evaluation may be required.

Who is blood pressure screening & counseling recommended for?

This service is recommended for patients who may be at risk for or show early signs of hypertension and who are interested in understanding their health better. Patients receiving this service are encouraged to share their results with their primary care.

If you believe you have a medical emergency, please call 911 .

Patient care services provided by Take Care Health Services, an independently owned professional corporation whose licensed healthcare professionals are not employed by or agents of Walgreen Co. or its subsidiaries, including Take Care Health Systems, LLC. Privacy Practices

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Get Your Blood Pressure Checked

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Nearly half of all adults in the United States have high blood pressure. High blood pressure increases your risk for serious health problems, including stroke and heart attack.

Get your blood pressure checked regularly starting at age 18 years — and do your best to keep track of your blood pressure numbers.

How often do I need to get my blood pressure checked?

• If you’re age 40 years or older, or if you’re at higher risk for high blood pressure, get your blood pressure checked at least once a year
• If you’re age 18 to 39 years and you aren’t at increased risk for high blood pressure, get your blood pressure checked at least every 3 to 5 years

What puts me at higher risk for high blood pressure?

Your risk for high blood pressure goes up as you get older. You’re also at increased risk for high blood pressure if you:

• Are African American
• Are overweight or have obesity
• Are currently pregnant or had high blood pressure during a past pregnancy 
• Don’t get enough physical activity
• Drink too much alcohol
• Don’t eat a healthy diet
• Have kidney failure, diabetes, or some types of heart disease

Learn more about your risk for high blood pressure .

What is blood pressure?

Blood pressure is how hard your blood pushes against the walls of your arteries. Arteries are the tubes that carry blood away from your heart. Every time your heart beats, it pumps blood through your arteries to the rest of your body.

What is hypertension?

Hypertension is the medical term for high blood pressure. High blood pressure usually has no symptoms, so it’s sometimes called a “silent killer.” The only way to know if you have high blood pressure is to get it checked.

How It's Measured

What do blood pressure numbers mean.

A blood pressure test measures how hard your heart is working to pump blood through your body.

Blood pressure is measured with 2 numbers. The first number (called systolic blood pressure) is the pressure in your arteries when your heart beats. The second number (called diastolic blood pressure) is the pressure in your arteries when your heart relaxes between beats.

Compare your blood pressure to these numbers:

• Normal blood pressure is lower than 120/80 (said as “120 over 80”)
• High blood pressure is 130/80 or higher
• Blood pressure that’s between normal and high (for example, 125/80) is called elevated blood pressure

If your blood pressure is elevated, it means you’re at risk for developing high blood pressure. Talk to your doctor and make a plan to control your blood pressure.

Learn more about what your blood pressure numbers mean.

How can I get my blood pressure checked?

To test your blood pressure, a nurse or doctor will put a cuff around your upper arm. The nurse or doctor will pump the cuff with air until it feels tight, then slowly let it out. This takes just a few minutes.

You can find out what your blood pressure numbers are right after the test is over. If the test shows that your blood pressure is high, ask the doctor what to do next.

Blood pressure can go up and down, so it’s a good idea to get it checked more than once.

Can I check my blood pressure by myself?

Yes. You can buy a home blood pressure monitor at a drug store. Many shopping malls, pharmacies, and grocery stores also have blood pressure machines you can use in the store.

If the test shows that your blood pressure is elevated or high, talk to your doctor and make a plan to control it.

If you have high blood pressure, your doctor might ask you to monitor your blood pressure at home to keep track of your numbers — and to see if treatments are working.

Learn how to check your blood pressure at home .

How can high blood pressure affect pregnancy?

If you’re pregnant, high blood pressure can be dangerous for you and your baby. If you have high blood pressure and you want to get pregnant, it’s important to take steps to lower your blood pressure first.

Sometimes women get high blood pressure for the first time during pregnancy. This is called gestational hypertension. This type of high blood pressure usually goes away after the baby is born — but you may have a higher risk of getting high blood pressure in the future.

If you have high blood pressure while you’re pregnant, be sure to visit your doctor regularly. To learn more:

• Find out about high blood pressure during pregnancy
• Get tips on how to have a healthy pregnancy

High Blood Pressure

What if i have high blood pressure.

If you have high blood pressure, work with your doctor to make a treatment plan to control it. Your treatment plan may include healthy life changes, medicine, or a combination of both.

These steps can help lower your blood pressure:

• Eat healthy, including foods that are low in saturated fat and sodium (salt). Get healthy eating tips .
• Get active — aim for 150 minutes a week of moderate-intensity aerobic activity. Use this resource to get more physical activity .
• Watch your weight by eating healthy and getting active. Learn how to stay at a healthy weight .
• Remember to take medicines as prescribed (ordered) by your doctor. Learn more about blood pressure medicines .

Small changes can add up. For example, losing just 10 pounds can help lower your blood pressure.

Get It Checked

Start by getting your blood pressure checked as soon as possible. You can’t “feel” high blood pressure, so the only way to know if your blood pressure is elevated or high is to get it checked. Once you know your blood pressure numbers, you can take steps to prevent or lower high blood pressure.

Check your blood pressure regularly.

Make sure a doctor or nurse checks your blood pressure at your next visit. Write down your blood pressure numbers so you'll remember them. Print out this list of questions to ask your doctor about blood pressure .

You can also find blood pressure machines at many shopping malls, pharmacies, and grocery stores. Most of these machines are free to use.  Print this tool to keep track of your blood pressure [PDF - 663 KB] .

If you want to check your blood pressure at home, you can buy a home blood pressure monitor at a drug store.  Learn how to check your blood pressure at home .

What about cost?

Under the Affordable Care Act, insurance plans must cover blood pressure testing. Depending on your insurance plan, you may be able to get your blood pressure checked by a doctor or nurse at no cost to you. Check with your insurance company to find out more. 

Medicare also covers blood pressure testing at no cost as part of your yearly wellness visit. Learn more about Medicare wellness visits .

If you don’t have insurance, you may still be able to get free or low-cost blood pressure tests. Find a health center near you and ask about getting your blood pressure checked.

To learn more, check out these resources:

• Free preventive care covered by the Affordable Care Act
• How the Affordable Care Act protects you
• Understanding your health insurance and how to use it [PDF - 698 KB]

Eat Healthy

Eat less sodium..

Eating less sodium (salt) can lower your blood pressure.  When you go food shopping,  check the Nutrition Facts label for the Daily Value (DV) of sodium . Choose foods with a DV of 5% or less. Foods with a DV of 20% or more are high in sodium.

Get more tips to:

• Reduce the sodium in your diet
• Shop for lower-sodium foods

Choose a mix of healthy foods.

Eating a mix of healthy foods can help prevent high blood pressure — and help control your blood pressure if it’s already high. Choose a variety of:

• Whole fruits — like apples, berries, oranges, and mango
• Veggies — like broccoli, sweet potatoes, beets, okra, peppers, and jicama
• Whole grains — like brown rice, millet, oatmeal, bulgur, and whole-wheat bread
• Healthy proteins — like lean meats and chicken, seafood, beans and lentils, nuts and seeds, and tofu
• Low-fat or fat-free dairy — like milk, yogurt, cheese, lactose-free dairy, and fortified soy beverages (soy milk) or soy yogurt
• Vegetable oils — like olive and canola oil

Try to limit foods that:

• Are high in saturated fat — like fatty meats, full-fat dairy, and tropical oils like coconut and palm oil
• Have added sugars — like sugar-sweetened drinks, desserts, and many breakfast cereals

Eating more potassium can also help lower your blood pressure. Good sources of potassium include potatoes, spinach, bananas, beans, and yogurt.

Check out these tips to eat healthier with the DASH eating plan (Dietary Approaches to Stop Hypertension).  

Healthy Habits

Watch your weight..

A healthy diet and physical activity can help you control your weight — and your blood pressure. If you’re overweight or you have obesity, losing weight can lower your risk for high blood pressure.

Get tips to help you watch your weight .

Get active.

Getting regular physical activity can lower your risk of high blood pressure. Aim for at least 150 minutes a week of moderate-intensity aerobic activity a week, like:

• Walking fast
• Riding bikes

Check out this information on getting active .

Drink alcohol only in moderation.

If you choose to drink alcohol, drink only in moderation. That means 1 drink or less in a day for women and 2 drinks or less in a day for men.

Get more information about drinking alcohol in moderation .

Manage your stress.

Managing stress can help prevent and control high blood pressure. Deep breathing and meditation are good ways to relax and manage stress.

Check out these tips on managing stress .

Quit smoking.

Smoking damages your heart and blood vessels. Quit smoking to help lower your risk of high blood pressure, stroke, and heart disease.

Learn more about quitting smoking .

Content last updated May 22, 2023

Reviewer Information

This information on blood pressure was adapted from materials from the Centers for Disease Control and Prevention and the U.S. Preventive Services Task Force.

Reviewed by: Paula T. Einhorn, M.D., M.S. National Heart, Lung, and Blood Institute National Institutes of Health

You may also be interested in:

Heart-Healthy Foods: Shopping List

Eat Less Sodium: Quick Tips

Lower-Sodium Foods: Shopping List

The office of disease prevention and health promotion (odphp) cannot attest to the accuracy of a non-federal website..

Linking to a non-federal website does not constitute an endorsement by ODPHP or any of its employees of the sponsors or the information and products presented on the website.

You will be subject to the destination website's privacy policy when you follow the link.

How to Properly Take and Read Your Blood Pressure at Home

Learn about choosing a device, self-monitoring steps and best timing and frequency practices.

This article is based on reporting that features expert sources.

Taking Your Blood Pressure at Home

If you're being treated with medication for hypertension , or being followed for borderline high blood pressure, it's imperative to keep track of trends in your blood pressure. Your doctors need to know this information when deciding whether or not to start you on medication to reduce your blood pressure , or if you're already on medication, to see whether it's working or if the dose needs adjustment.

Getty Images

Now, more than ever, patients are tasked with periodically checking their own blood pressure at home. And with telehealth on the rise, you may be asked to take part in self-blood pressure monitoring between virtual or in-person health care visits.

"People spend well over 98% or 99% of their time at home and just a very small period of time when they go to the doctor's office," says Dr. Sharon Reimold, vice chair of internal medicine and a professor of medicine at UT Southwestern Medical Center in Dallas. "When you go to the doctor's office, people are often rushing around, trying to get checked in on time and they're worried about what the physician or provider is going to say – that may be associated with an elevated blood pressure."

Monitoring blood pressure in the familiar environment of home makes sense. "You get a better idea of what home control is, a better idea of how to adjust medication if needed and the patient also has the opportunity to help take care of their own health in a really important way," Reimold says.

Despite pandemic disruptions, it's essential to maintain your health care. "Many people are still afraid to come into the doctor, so we do a lot of telemedicine visits," says Dr. Anjali Mahoney, an associate professor of family medicine with Keck Medicine of USC , the University of Southern California. "We are actually managing a lot of blood pressure from home. It's important that patients know what their blood pressure is and that they know how to take it properly."

Important Home Data

Self-monitoring reflects what's actually happening with your overall blood pressure control, Mahoney notes. "There are a few studies that show that home blood pressure monitoring is more accurate than in-office, just because of white coat hypertension and things like that," she says. Here's how blood pressure readings may vary by setting:

• White coat hypertension. This term refers to people who have elevated blood pressure in clinical settings – like their doctor's office – but otherwise have normal blood pressure readings.
• Masked hypertension. In contrast, 'masked hypertension' means a patient does not have high pressure measurements in a clinical setting, yet has high out-of-office blood pressure measurements.

By giving a more complete picture of a patient's blood pressure trends, "self-measured BP monitoring has high potential for improving the diagnosis and management of hypertension in the United States," according to a joint policy statement from the American Heart Association and American Medical Association, published in June 2020.

Monitors and Cuffs

The technical term for a traditional blood pressure monitor is a sphygmomanometer. These devices consist of the inflatable cuff that goes around your arm, and the blood pressure gauge to measure the blood flow through the brachial artery – the major artery in your upper arm.

While taking a reading with a sphygmomanometer, clinicians typically place a stethoscope in the bend of your elbow to hear pounding sounds beginning and ending. The beginning sound represents your systolic (top number), and the end of the pounding represents your diastolic (bottom number) in blood pressure readings. Systolic blood pressure measures the force of your heartbeat on the walls of your arteries. Diastolic blood pressure measures the reduced force on the arteries when your heart relaxes.

By contrast, digital monitors automatically provide your blood pressure reading at the touch of a button. No stethoscope is needed, making it possible for you to monitor blood pressure independently. However, digital monitors may be less accurate than those used by health professionals. So, it's important to pick a good at-home blood pressure monitoring device .

Picking a Home Blood Pressure Monitor

Here's some guidance to help you choose the right device:

• "Blood pressure cuffs that measure on the arm versus the wrist are more accurate," Mahoney says. "A lot of times, wrist cuffs show a higher blood pressure." When monitoring, the cuff goes on the upper arm, near the elbow, she adds.
• The cuff needs to fit. "You want to get a blood pressure cuff, first of all, that you can use," Reimold says. So, you should be physically able to put the cuff around your arm, and there should be a good Velcro wrap so it stays there.
• Battery-operated monitors that store blood pressure recordings are helpful, Reimold says. "Some new ones allow Bluetooth transferring of data to our electronic medical records," she adds. "That will be something we'll see more of in the future."
• The US Blood Pressure Validated Device Listing , developed by the American Medical Association, features devices that have been evaluated for clinical accuracy. You can filter search results to view home monitors only.
• Once you've purchased your device, make sure it remains reliable. "I would recommend that (patients) bring their blood pressure monitor at least once a year, so their doctor or clinician can check and make sure that it's accurate, and compare it to the reading at the office," Mahoney says.

Blood Pressure-Taking Tips

With your blood pressure monitor handy, you're ready to go. Follow these tips for the most accurate at-home readings:

• "You should be seated," Reimold says. "If you need to go to the bathroom, you should do that before you take your blood pressure."
• Sit quietly for five minutes or so. "People need to make sure they haven't (had) any coffee , smoked a cigarette or gone on a run before they check their blood pressure," Mahoney says.
• Sit upright in a chair, with your back supported and your feet on the floor. Make sure your arm is supported at heart level, for instance, by resting your arm on a table.
• Be relaxed, not rigid. "When you put on the cuff, you're relaxed," Reimold says. "You don’t cross your legs."
• Place the cuff on bare skin rather than over a sleeve. "The bottom of the cuff should be right at the bend of the elbow," Mahoney says.
• Wait a bit longer if you've taken ibuprofen. "Sometimes those over-the-counter anti-inflammatory medications can raise your blood pressure," Mahoney says, as can decongestants like Sudafed.
• When you're really stressed out, your reading could be higher than your norm. "That’s why the five minutes is so important," Mahoney notes.

Timing and Frequency

When self-checking your blood pressure, keep these timing tips in mind:

Get into a routine for each sitting. "You should take three blood pressure checks," Reimold says. "If you're anxious about it, you generally do three in a row, and you can accept the last one or average the second and third one. That just gets rid of some of the concern that a lot of patients have about how high their blood pressure is."

Consider time of day. "Blood pressure is the highest in the morning," Reimold says. "Some people also take their blood pressure medicine in the morning, and if they record their blood pressure before (having) their medicine, then it may be high." Instead, "I ask them generally to pick one or two times – sometime in the evening or maybe later in the morning – and monitor it at those times."

Don't overdo. "One thing I've seen a lot of people do: They have a high reading and they start freaking out," Mahoney says. "They just keep taking it, even in the middle of the night." That's not a good idea, Reimold concurs. "I ask people not to get into the business of taking your blood pressure 20 or 30 times a day," Reimold says. "If you do that, you may be really worried about your blood pressure and that can actually make (it) higher."

Follow your doctor's recommendations on frequency. "Once I have someone whose blood pressure is under excellent control, I think probably just checking their blood pressure once a month or so is useful," Reimold says. "On the other end of that, if I am starting therapy or I'm adjusting therapy, I may ask them to do it one to two times a day, every day." After a week or two, patients provide her with this data to help inform treatment decision-making.

Emergencies and Concerns

Although the main reason for self-monitoring at home is to provide more information to track blood pressure trends, an individual result can sometimes raise a red flag for a possible emergency or at the least be cause for concern. Here's when to contact your doctor:

• Medical conditions. "It depends on what's going on," Mahoney says. "If people have comorbidities like diabetes or known hypertension, or if they've had a stroke or a heart attack , then probably (anything) more than 160/80 would raise concern to me."
• High blood pressure in new patients. "If they're just newly diagnosed hypertensive, it could go to 180," Mahoney says. "But anything over 180 systolic, which is the top number, raises alarms. And anything over 100 on the bottom number is really concerning."
• Accompanying symptoms. For a patient who starts having symptoms suggestive that their blood pressure is too high – which might be headaches , acute breathing problems or other neurological symptoms – Reimold says she'd want that patient to let her know right away regardless of their blood pressure reading.
• Abrupt increases. "If somebody who's been well-controlled is all of a sudden reading 160 or 170 (systolic), I want them to let us know so we can decide what we're going to do with therapy," Reimold says. "Generally, we'll advise those people to come into the office. We'll review the medicines, we'll review the diet and make some adjustments. Most of the time we reserve sending patients to the emergency room if they're having symptoms associated with their high blood pressure, or perhaps their blood pressure is over 180."
• Low blood pressure. "On the flip side, someone's blood pressure may get too low on their medicine," Reimold says. "If their blood pressure is, say, less than 100, then we would expect them to notify us about that so we could figure out what to do."

Preventative Care

If you're healthy and have never had a problem with high blood pressure, you don't necessarily have to invest in a home monitor. However, adults 18 and older should be medically screened for high blood pressure, at intervals depending on the factors below, according to the U.S. Preventive Services Task Force , an influential health panel of independent medical experts.

• Screening with an in-office blood pressure measurement is the initial USPSTF recommendation.
• Before starting treatment, the panel advises obtaining blood pressure measurements outside of the clinical setting for diagnostic confirmation. One way is for patients to wear a programmed portable device for 12 to 24 hours while going about their normal, day-to-day activities. Home blood pressure monitoring for a specified period is another alternative.
• Screening for hypertension every year for adults ages 40 and older and for all adults at increased risk for hypertension – this includes Black individuals, people with high-normal blood pressure and those with above-normal weight – is a "reasonable option," according to the panel.
• Screening less frequently – every three to five years – as appropriate for adults ages 18 to 39 who are not at increased risk for hypertension, and who have a prior normal blood pressure reading, is also deemed reasonable.

The Best Diets for Your Heart

The U.S. News Health team delivers accurate information about health, nutrition and fitness, as well as in-depth medical condition guides. All of our stories rely on multiple, independent sources and experts in the field, such as medical doctors and licensed nutritionists. To learn more about how we keep our content accurate and trustworthy, read our  editorial guidelines .

Mahoney is the chief medical officer for Venice Family Clinic, based in Los Angeles.

Reimold is vice chair of internal medicine and a professor of medicine at UT Southwestern Medical Center in Dallas.

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Measure Your Blood Pressure

Why do i need to measure my blood pressure, where can i get my blood pressure checked, what affects a blood pressure reading, what is the correct way to measure blood pressure, how do health care professionals measure my blood pressure, how can i measure my blood pressure at home, how often should i measure my blood pressure, what should i do if my blood pressure numbers are high, shareable handouts and tools in english and spanish, more information.

Measure your blood pressure regularly to help your health care team diagnose any health problems early. You and your health care team can take steps to control your blood pressure if it is too high.

Measuring your blood pressure is the only way to know whether you have high blood pressure . High blood pressure usually has no warning signs or symptoms, and many people do not know they have it.

You can get your blood pressure measured

• By a health care team member at a doctor’s office .
• At a pharmacy that has a digital blood pressure measurement machine.
• With a home blood pressure monitor that you can use yourself.

Take this form [PDF – 105 KB]  with you on your first blood pressure visit to record important blood pressure-related information.

Many things can affect a blood pressure reading, including:

• Nervousness about having your blood pressure taken. This is called “white coat syndrome.” As many as 1 in 3 people who have a high blood pressure reading at the doctor’s office may have normal blood pressure readings outside of it. 1
• What you ate, drank, or did before your reading. If you smoked, drank alcohol or caffeine, or exercised within 30 minutes of having your blood pressure measured, your reading might be higher. 2
• How you are sitting. Crossing your legs and letting your arm droop at your side rather than rest on a table at chest height can make your blood pressure go up. 2

It’s important to get an accurate blood pressure reading so that you have a clearer picture of your risk for heart disease and stroke.

A reading that says your blood pressure is lower than it actually is may give you a false sense of security about your health. A reading that says your blood pressure is higher than it actually is may lead to treatment you don’t need.

Learn the correct way to have your blood pressure taken, whether you’re getting it checked at the doctor’s office or checking it yourself at home. Use this checklist:

• Don’t eat or drink anything 30 minutes before you take your blood pressure.
• Empty your bladder before your reading.
• Sit in a comfortable chair with your back supported for at least 5 minutes before your reading.
• Put both feet flat on the ground and keep your legs uncrossed.
• Rest your arm with the cuff on a table at chest height.
• Make sure the blood pressure cuff is snug but not too tight. The cuff should be against your bare skin, not over clothing.
• Do not talk while your blood pressure is being measured.

If you are keeping track of your blood pressure at home, use these additional tips .

First, a health care professional wraps an inflatable cuff around your arm. The health care professional then inflates the cuff, which gently tightens on your arm. The cuff has a gauge on it that will measure your blood pressure.

The health care professional will slowly let air out of the cuff while listening to your pulse with a stethoscope and watching the gauge. This process is quick and painless. If using a digital or automatic blood pressure cuff, the health care professional will not need to use a stethoscope.

The gauge uses a unit of measurement called millimeters of mercury (mmHg) to measure the pressure in your blood vessels.

If you have high blood pressure, talk to your health care team about steps to take to control your blood pressure to lower your risk for heart disease and stroke.

Use this list of questions to ask your health care team [PDF – 173 KB]  to help you manage your blood pressure.

Talk with your health care team about regularly measuring your blood pressure at home, also called self-measured blood pressure (SMBP) monitoring.

SMBP means you regularly use a personal blood pressure measurement device away from a doctor’s office or hospital—usually at home. These blood pressure monitors are easy and safe to use. A health care team member can show you how to use one if you need help.

Evidence shows that people with high blood pressure are more likely to lower their blood pressure if they use SMBP combined with support from their health care team than if they don’t use SMBP. 3

Use these additional tips for SMBP: 4

• Use a blood pressure log [PDF – 284 KB]  to record your blood pressure measurements.
• Take your blood pressure at the same time every day.
• Take at least two readings, 1 or 2 minutes apart.

Talk with your health care team about how often you should have your blood pressure measured or when to measure it yourself. People who have high blood pressure may need to measure their blood pressure more often than people who do not have high blood pressure.

If you are concerned about your blood pressure numbers, talk to your health care team. They can help you make a plan to manage high blood pressure.

No matter your age, you also can take steps each day to help keep your blood pressure in a healthy range .

Managing My Blood Pressure

Use this printable and shareable list of questions to ask your health care team to help you manage your blood pressure.

View in English [PDF – 173 KB]

View in Spanish [PDF – 361 KB]

My Blood Pressure Log

Use this tool to keep track of your blood pressure measurements at home.

View in English [PDF – 611 KB]

View in Spanish [PDF – 192 KB]

My First Blood Pressure Visit

Take this form with you to your doctor’s office to record important blood pressure-related information.

View in English [PDF – 105 KB]

View in Spanish [PDF – 351 KB]

The Correct Way to Measure Blood Pressure

Share this graphic with family and friends to show them the correct way to measure their blood pressure.

View in English

View in Spanish

American Heart Association

• Monitoring Your Blood Pressure at Home
• Understanding Blood Pressure Readings
• Virani SS, Alonso A, Benjamin EJ, Bittencourt MS, Callaway CW, Carson AP, et al. Heart disease and stroke statistics-2020 update: a report from the American Heart Association . Circulation 2020;141:e139-596.
• Kallioinen N, Hill A, Horswill MS, Ward HE, Watson MO. Sources of inaccuracy in the measurement of adult patients’ resting blood pressure in clinical settings: A systematic review .  J Hypertension 2017;35(3):421–441.
• Uhlig K, Balk EM, Patel K, Ip S, Kitsios GD, Obadan NO, et al. Self-Measured Blood Pressure Monitoring: Comparative Effectiveness. Comparative Effectiveness Review No. 45. (Prepared by the Tufts Evidence-based Practice Center under Contract No. HHSA 290-2007-10055-I.) AHRQ Publication No. 12-EHC002-EF. Rockville, MD: Agency for Healthcare Research and Quality, U.S. Department of Health and Human Services; 2012.
• Murakami L, Rakotz M. Improving health outcomes: Blood pressure. In: Daniel D, Prall M, editors. Self-measured blood pressure monitoring program: Engaging patients in self-measurement. 1st ed. American Medical Association and the Johns Hopkins University School of Medicine; 2015.

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Proper Technique for Blood Pressure Measurement

Is your blood pressure being measured correctly? Accurate blood pressure measurements are essential for diagnosing and treating high blood pressure . A specific set of techniques and procedures have been developed for obtaining the most accurate blood pressure readings possible.

But research has shown that medical professionals often do not completely follow these guidelines. It is important for you as a patient to be able to identify when proper protocol is being followed, or not.

When to Measure

Universal Images Group / Getty Images

It is normal to see a small amount of blood pressure fluctuation during different times of the day . Taking multiple measurements corrects for these daytime fluctuations, but there are some special timing issues that should be addressed.

The American Heart Association says that your blood pressure should be measured under controlled circumstances to get a truly accurate reading. You should be sitting in a chair with a back support and with your feet on the floor. (Sitting on an exam table with your feet dangling is insufficient.) You should sit quietly without talking or interacting for at least five minutes. Obviously, many blood pressure readings made in a healthcare provider's office will not meet these criteria. Nonetheless, you should know that a diagnosis of hypertension should not be made unless your healthcare provider has taken these steps to assure a truly baseline blood pressure measurement.

Choose the Proper Cuff Size

One of the most important factors that can influence the accuracy of blood pressure readings is the size of the blood pressure cuff that is used. There is a very specific set of guidelines for precise cuff sizing. But it can be difficult for patients to tell, just by looking, if their healthcare provider is using a correctly sized cuff.

If you are significantly above or below "average" height or weight, then the healthcare provider or nurse should probably not be using the cuff that is already in the room. The "default" cuff that is usually kept in the examining room is meant to be used for average sized people, and will not produce an accurate reading if you are larger or smaller than average.

The official guidelines specify the following cuff sizes:

• Arm circumference 22 to 26 cm, 'small adult' cuff, 12 x 22 cm
• Arm circumference 27 to 34 cm, 'adult' cuff: 16 x 30 cm
• Arm circumference 35 to 44 cm, 'large adult' cuff: 16 x 36 cm
• Arm circumference 45 to 52 cm, 'adult thigh' cuff: 16 x 42

Proper Positioning

Katrina Wittkamp / Getty Images

Proper positioning is vital in obtaining accurate blood pressure readings.

In general, blood pressure should be measured while you are seated comfortably. The arm being used should be relaxed, uncovered, and supported at the level of the heart. Only the part of the arm where the blood pressure cuff is fastened needs to be at heart level, not the entire arm.

Sometimes your healthcare provider will take your blood pressure while you are reclined or while you are standing up. This is appropriate in certain cases, but he should also be measuring your blood pressure while you are positioned in the seated posture, as described above.

Multiple Readings Should Be Taken

Terry Vine / Getty Images

One blood pressure reading is not enough to get an accurate measurement. While the specifics of how many readings are necessary can change based on many factors, the essential need for multiple measurements does not.

To ensure an accurate reading, your healthcare provider should be checking your blood pressure over time, and watching the how the values change between office visits. More than this, though, he should actually be taking your blood pressure more than once during each office visit.

Because things like temperature and stress can change blood pressure, more than one reading in a single office visit allows the ability to correct for these variations. For example, your blood pressure is often higher at the beginning of an office visit than at the end. Taking a reading at both the beginning and the end gives a more accurate average reading.

Your healthcare provider should be checking your blood pressure:

• In both arms, not just one
• At both the beginning and the end of your appointment

Expect Correct Technique

There is no reason for you to expect your doctor or nurse to use anything less than perfect technique when measuring your blood pressure . If you see your healthcare provider making any mistakes or not following proper procedure, you should ask why. While variations on technique are sometimes necessary, he should be able to clearly explain these to you, or he should apologize for not following accepted procedure and start the measurement over.

You should also tell your healthcare provider if you have taken any medicines prior to your appointment, or if you have smoked, exercised, or eaten anything in the past hour—even if he doesn't ask.

Frequently Asked Questions

Both arms should be used to take blood pressure. Measuring the blood pressure of each arm can help ensure an accurate test.

Sit in a chair with back support and place your feet flat on the ground. Don't cross your legs. The arm being tested should be relaxed and the blood pressure cuff should be at heart level.

To accurately measure your blood pressure at home, you will need a blood pressure monitor . There are many different types, but the American Heart Association recommends an automatic, cuff-style, upper-arm device. These are most similar to the equipment used in a doctor's office.

Kallioinen N, Hill A, Horswill MS, Ward HE, Watson MO. Sources of inaccuracy in the measurement of adult patients' resting blood pressure in clinical settings: a systematic review . J Hypertens . 2017;35(3):421-441. doi:10.1097/HJH.0000000000001197

Irving G, Holden J, Stevens R, Mcmanus RJ. Which cuff should I use? Indirect blood pressure measurement for the diagnosis of hypertension in patients with obesity: a diagnostic accuracy review . BMJ Open . 2016;6(11):e012429. doi:10.1136/bmjopen-2016-012429

American Heart Association (AHA). Monitoring your blood pressure at home .

By Craig O. Weber, MD Craig O. Weber, MD, is a board-certified occupational specialist who has practiced for over 36 years.

Where to buy solar eclipse glasses near me? Some locations may still have glasses for last-minute eclipse watchers

Today's the day when the moon's shadow will (partially) blot out the sun for millions of Floridians, and some of them may still be scrambling for eclipse glasses so they can safely look at it without frying their eyes. Where can you still find them?

You may have to call around, or do some driving. Many retail locations have been selling solar eclipse glasses this year and some places have been giving them away, but availability is "while supplies last" and that will be different for every place.

There's an eclipse today? The procrastinator's guide to viewing the solar eclipse in Florida

Where can I find eclipse glasses?

Here are some places to check. Remember, some may have sold out, and not all locations may have been carrying them. Make sure any eclipse glasses you buy are legitimate and include an ISO rating, an ISO number and an address, avoid any that say "NASA Approved," and test them before you look up .

7-Eleven, Buc-ee's, Circle K and more

You may not have to go farther than the end of your street. Many convenience stores and gas stations have been carrying eclipse glasses and may still have some in stock.

Eclipse glasses have been spotted at 7-Eleven , Circle K, and Buc-ee's locations and many individual stores may have jumped on the opportunity.

Fake eclipse glases on sale online: Are yours safe? How to test before the April solar eclipse

Big chain stores such as Walmart, Lowes

Walmart has offered a wide variety of eclipse glasses in different styles, so has Target . However, all of the glasses on their websites are shipping only which will be a little late, so check your local store for availability.

Some other places where eclipse glasses have been spotted:

• Ace Hardware
• Cracker Barrel

Does Publix have eclipse glasses?

No, Publix did not carry eclipse glasses this year, according to a local customer service rep.

Warby Parker, Sonic offering free eclipse glasses

Prescription eyeglasses retailer Warby Parker began handing out free eclipse glasses at their locations on April 1 so definitely call first.

Sonic Drive-in locations are offering free eclipse glasses with the purchase of their new Blackout Sonic Float.

Does Amazon offer same-day delivery of eclipse glasses?

Online stores are great for fast service, but you may want to give it a miss this time. The   American Astronomical Society (AAS) does not recommend buying eclipse glasses online due to the number of counterfeit, unsafe glasses that have hit the market this year.

Shooting the eclipse with your phone: Can I take a photo of the eclipse with my phone? Yes, but take these steps so you don't fry it

Do I need to wear solar eclipse glasses?

If you plan to look directly at the sun, yes. Even a brief glance may cause temporary or permanent damage to your eyes and eyesight.

"Do NOT look at the Sun through a camera lens, telescope, binoculars, or any other optical device while wearing eclipse glasses or using a handheld solar viewer," NASA advises . "The concentrated solar rays will burn through the filter and cause serious eye injury."

How can I tell if my eclipse glasses are legitimate?

If you didn't buy your eclipse glasses directly from one of the vetted venders on the AAS list or a trusted source, check the text on the glasses for the  ISO 12312-2 standard listing and the address of the company. But these can be copied.

Don't trust any glasses that say they are NASA Approved . NASA doesn't do that.

Test your glasses first by putting them on inside and looking at a strong light source. You shouldn't be able to see anything, according to the AAS, although very bright lights may show up but would be very faint.

Go outside, put them on, and look at sunlight reflections or glance at the sun very quickly. You shouldn't see anything around you and the sun should appear to be a "sharp-edged, round disk" that's comfortably bright.

Can I watch the eclipse without looking at it?

Yes! If you don't manage to get glasses in time, there are several ways to see the eclipse that won't risk your eyes with items you probably have around the home.

Anything with a round hole in it can be held up to cast an image of the eclipse onto the ground or a sheet of white paper. Pinhole projectors, colanders, a slotted spoon, a Ritz cracker, even lacing your fingers together.

Or you can look under a tree. The sun shining through tree leaves and branches creates its own pinhole projector, casting lots of little crescent-moon shapes on the ground.

What time is the eclipse in Florida?

The eclipse will last roughly 2½ hours in Florida, starting around 1:40 p.m. EDT and ending around 4:17 EDT. The time of maximum coverage will be just before 3 p.m. EDT for most of the state.

You can find eclipse times for your ZIP code on the map below, just tap your location:

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Solar eclipse 2024: Follow the path of totality

Solar eclipse, worried about eclipse damage to your eyes don't panic.

Geoff Brumfiel

Nell Greenfieldboyce

Junior Espejo looks through eclipse glasses being handed out by NASA in Houlton, Maine. Used correctly, eclipse glasses prevent eye damage. Joe Raedle/Getty Images hide caption

Junior Espejo looks through eclipse glasses being handed out by NASA in Houlton, Maine. Used correctly, eclipse glasses prevent eye damage.

Tens of millions of Americans will have spent the day staring at a total solar eclipse, and at least a few of them may become worried that they inadvertently damaged their eyes.

But experts say there's no need to panic — the vast majority of eclipse viewers are probably fine. And even if somebody did strain their eyes, the effects could be temporary.

During the 2017 total solar eclipse it's estimated that 150 million Americans viewed the event. There were around 100 documented cases of eye damage across all of America and Canada, according to Ralph Chou, an expert on eclipse eye safety with the University of Waterloo in Canada.

Far more people turned up in emergency rooms worried that they'd damaged their eyes. Many complained of watery eyes or blurred vision, but in most cases they were fine, according to Avnish Deobhakta, an ophthalmologist at the New York Eye and Ear Infirmary of Mount Sinai, one of the largest eye hospitals in the nation.

The reason it's hard to do real damage is simple — the human eye has evolved to avoid staring directly at the sun.

"It's so bright that we're not actually capable of looking at it without either tearing or sort of not really feeling comfortable staring at this ball of light," Deobhakta says.

Shots - Health News

Here's what it looks like when you fry your eye in an eclipse.

In the rare case that someone does damage their eyes, that damage usually shows up as a blurry spot in the field of vision , hours or up to a day after watching the eclipse. In about half of cases, the problem fixes itself, but permanent damage can sometimes occur.

Anticipating the post-eclipse ocular anxiety, at least one eye clinic in Buffalo, N.Y., is offering free eye checks immediately after the eclipse on April 8.

It's always a good idea to get your eyes checked, whether or not there's an eclipse. So if you're worried at all, go ahead and use the opportunity to schedule your annual exam.

• eclipse eye damage
• 2024 eclipse

(12) 422 10 64

[email protected]

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How To Check The Accuracy Of Your Home Blood Pressure Monitor

Here is a method that you and your doctor can use to check the accuracy of your home blood pressure cuff [Resource (1) below]:

HOW TO CHECK A HOME BLOOD PRESSURE MONITOR FOR ACCURACY The first step in choosing an accurate monitor is to select one that has been approved under a formal validation protocol*; all self-measured blood pressure devices sold in the United States are required to meet Food and Drug Administration standards. However, even a device that has passed an accepted validation test will not provide accurate readings in all patients; the error may be consistently ± 5 mm Hg in many individuals, especially elderly patients or patients with diabetes. For this reason clinicians should encourage patients to bring any home blood pressure monitor they use to their physician’s office to measure its accuracy against a mercury sphygmomanometer or comparable device before the readings are accepted. A simple version of the European Society of Hypertension International Protocol has been developed for this purpose and can be done quickly by the physician or other health care clinician and the patient. The following steps to ensure accuracy take approximately 10 minutes. 1. Have the patient sit down with his or her arm at heart level. The arm should be completely relaxed. 2. Allow the patient to rest for five minutes. 3. Avoid any conversation during the measurements to prevent an increase in blood pressure. 4. Take a total of five sequential same-arm blood pressure readings, no more than 30 seconds apart. 5. Have the patient take the first two readings with his or her own device. 6. Take the third reading, preferably with a mercury sphygmomanometer or comparable device. 7. Have the patient take the fourth reading. 8. The fifth and final reading is taken by the health care clinician. 9. Compare the difference between the readings from the two cuffs. a. BP readings will usually decline over the five measurements. The final systolic blood pressure reading may be as much as 10 mm Hg lower than the first. b. If the difference is 5 mm Hg or less, the comparison is acceptable. c. Do the calibration again if the difference is greater than 5 mm Hg but less than 10 mm Hg. d. The device may not be accurate if the difference is greater than 10 mm Hg. 10. Repeat this procedure annually. Though there is no established target for how close the readings from the patient’s cuff should be to those from the clinician’s cuff, the above exercise can provide a general sense of the device’s accuracy, which can be taken into consideration for future measurements recorded at home. To further ensure accuracy consider calibrating the clinic and home devices following the National Health and Nutrition Examination Survey (NHANES) Health Tech/Blood Pressure Procedures Manual  (the manual can be found at  cdc.gov/nchs/data/nhanes/nhanes_09_10/bp.pdf ). [Resource (3) below] * Adapted from Centers for Disease Control and Prevention. Self-Measured Blood Pressure Monitoring: Action Steps for Clinicians. Atlanta, GA: Centers for Disease Control and Prevention, U.S. Dept of Health and Human Services; 2014: 24.

(1) HOW TO CHECK A HOME BLOOD PRESSURE MONITOR FOR ACCURACY* [ Full Text PDF ]

* Adapted from Centers for Disease Control and Prevention. Self-Measured Blood Pressure Monitoring: Action Steps for Clinicians. Atlanta, GA: Centers for Disease Control and Prevention, U.S. Dept of Health and Human Services; 2014: 24.

(2) Self-Measured Blood Pressure Monitoring for Clinicians [ Full Text PDF ]. Centers for Disease Control and Prevention, US Dept of Health and Human Services; 2014.

(3) NHANES Health Tech/Blood Pressure Procedures Manual [ Full Text PDF ]. Centers for Disease Control and Prevention 2009.

(4) A Universal Standard for the Validation of Blood Pressure Measuring Devices: Association for the Advancement of Medical Instrumentation/European Society of Hypertension/International Organization for Standardization (AAMI/ESH/ISO) Collaboration Statement [ PubMed Abstract ]. Hypertension. 2018 Mar;71(3):368-374. doi: 10.1161/HYPERTENSIONAHA.117.10237. Epub 2018 Jan 31.

(5) Working Group on Blood Pressure Monitoring of the European Society of Hypertension International Protocol for validation of blood pressure measuring devices in adults [ PubMed Abstract ] [ Full Text PDF ].  Blood  Press Monit.  2002 Feb;7(1):3-17.

(6) European Society of Hypertension International Protocol revision 2010 for the validation of blood pressure measuring devices in adults [ PubMed Abstract ] [Full Text HTML] [ Full Text PDF ].  Blood  Press Monit.   2010  Feb;15(1):23-38. doi: 10.1097/MBP.0b013e3283360e98.]. This  is based on Resource (1) and therefore that’s why we review Resource (1) first.

(7) Validation protocols for blood pressure-measuring devices: status quo and development needs [ PubMed Abstract ] [Full Text HTML] [Full Text PDF]. Blood Press Monit. 2016 Feb;21(1):1-8. doi: 10.1097/MBP.0000000000000150.

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Are your eclipse glasses safe? How to tell before the total solar eclipse.

T he 2024 total solar eclipse is almost here — and if you're hoping to get a glimpse of the phenomenon, it's best to make sure that you have real, working eclipse glasses that can protect your eyes. 

Here's what to know about eclipse glasses and how to check that they are safe to use. 

Are solar eclipse glasses safe to view the total solar eclipse with?

Solar eclipse glasses can be used to safely view a total solar eclipse , but it's important to make sure they're of the right quality. Don't use sunglasses, smoked glass, an unfiltered telescope and magnifiers or polarized filters as a way to view the eclipse.

The only glasses that should be used to look at a partially eclipsed sun is with eclipse glasses that meet an international standard, ISO 12312-2, according to the American Optometric Association. 

That international safety standard, which is set by the International Organization for Standardization , means the glasses reduce visible sunlight to a safe level, and block ultraviolet and infrared radiation, according to the  American Astronomical Society  website. According to the ISO, the safety standard is reviewed every five years. 

Blocking that radiation is important. Ultraviolet, or UV, radiation can damage the cells of the eyes, while the infrared, or IR, radiation can generate heat that causes thermal damage, according to the National Eye Institute . 

How to make sure the eclipse glasses you bought are real 

Real eclipse glasses will have a note about the international standard somewhere on their body, according to the American Astronomical Society. Before buying, make sure the glasses are advertised as meeting this standard.

If you already bought the glasses, check the arm for the the "ISO 12312-2" label. The standard may also be written as "ISO 12312-2:2015," the AAS says on its website. Either designation means that the glasses will block light and radiation. 

The label may be on the flat or curved part of the arm. 

NASA has also released guidance on how to test your eclipse glasses. The space agency recommends putting on your glasses and finding a bright light. If the light appears extremely dim, or doesn't appear at all, when you look at it through the glasses, they are legitimate. You should only be able to see the filament of the bulb, not its glow. 

How to avoid buying fake solar eclipse glasses

Checking for the international standard isn't foolproof: It's possible for sellers with products who do not meet the standard to label their eyewear with it anyway. To avoid this, make sure you're ordering glasses from a reliable source. 

The American Astronomical Society advises against ordering from Amazon, Temu or other online marketplaces, and recommends against ordering if prices seem to be too good to be true. The AAS also said it's best to purchase from manufacturers based in the United States. CBS News previously reported that counterfeit glasses have been sold by companies based overseas. 

The organization maintains a list of reputable vendors of solar eclipse glasses. CBS News previously reported that NASA supports the  American Astronomical Society 's work, though the space agency does not maintain its own list of vendors.  

The ISO, the body that established the international standard for eclipse glasses, also sells them on its website. 

Why it's important to double-check older solar eclipse glasses

If you're reusing glasses from a previous solar eclipse, it's important to double-check that they are still in good condition. NASA warns against using glasses that have any marks or scratches on them. This damage can diminish the protection they offer. Glasses that have punctured lenses should also not be used. 

Glasses that are more than three years old should not be used to view the 2024 total solar eclipse, according to the National Eye Institute — so if you saved your glasses from the 2017 eclipse, you may want to think about finding a new pair.

How to make sure your homemade eclipse viewing tool is safe

If you're not buying glasses, it is possible to make an indirect viewing method for viewing the eclipse at home. An indirect viewing method means that you don't look directly at the sun so your eyes remain protected even without eyewear. 

NASA recommends making a pinhole projector, which uses a small opening like a hole punched in an index card, to project an image of the sun onto a nearby surface. When using a pinhole projector, keep the sun at your back and view the projected image to safely see the eclipse. However, to do this safely, it's important to make sure to avoid actually looking at the sun itself. 

Blood pressure test

A blood pressure test checks if your blood pressure is healthy, or if it's high or low.

Blood pressure is the term used to describe the strength with which your blood pushes on the sides of your arteries as it's pumped around your body.

Low blood pressure (hypotension) is not usually a problem, although it can cause dizziness and fainting  in some people.

High blood pressure (hypertension) can increase your risk of developing serious problems, such as heart attacks and strokes, if it's not treated.

Having this quick test is the only way to find out what your blood pressure is – and it could save your life.

When and where to get your blood pressure tested

You should have a blood pressure test if you're worried about your blood pressure at any time.

If you're over 40, you can have this test done as part of an NHS Health Check , which is offered to adults in England aged 40 to 74 every 5 years.

If you have been diagnosed with high or low blood pressure, or you have a high risk of developing either, you may need more frequent checks of your blood pressure.

You can get your blood pressure tested at a number of places, including:

• most pharmacies
• your local GP surgery
• some workplaces

Get a free blood pressure check

If you're aged 40 and over, and are eligible, you may be able to get a free blood pressure check at a local pharmacy.

Find a pharmacy that offers free blood pressure checks

How blood pressure is tested

Blood pressure machines vary, but they're all a type of measuring device, which often have an arm cuff attached to it.

The cuff is usually wrapped around your upper arm and filled with air until it feels tight. This can feel uncomfortable but it only lasts a few seconds.

It's important to relax and not talk during this time, because this is when your blood pressure is measured.

If a healthcare professional is doing this for you, they may also use a stethoscope to record your blood pressure.

An automatic device usually picks up the measurements from sensors in the arm cuff, which are sent to a digital display.

You should get the results straight away.

How blood pressure is measured

Blood pressure is measured in millimetres of mercury (mmHg) and is given as 2 numbers:

• systolic pressure – the pressure when your heart pushes blood out around your body
• diastolic pressure – the pressure when your heart rests between beats and blood is pushed around your heart

The highest number is always the systolic pressure and it's always given first. For example, a blood pressure given as "120 over 80" or 120/80mmHg means a systolic pressure of 120mmHg and a diastolic pressure of 80mmHg.

Understanding your blood pressure reading

Your blood pressure reading can tell you how healthy your blood pressure is.

If you have a recent blood pressure reading use the NHS Check your blood pressure tool to understand what your reading means. You'll also get information about what to do next.

As a general guide:

• normal blood pressure is considered to be between 90/60mmHg and 120/80mmHg (this applies if it's measured at home or at a pharmacy, GP surgery or clinic)
• high blood pressure is considered to be 135/85 or higher if your reading was taken at home, or 140/90mmHg or higher if your reading was taken at a pharmacy, GP surgery or clinic
• low blood pressure is considered to be 89/59mmHg or lower

If your reading is between 120/80mmHg and 140/90mmHg, you may be at risk of developing high blood pressure in the future. There are things you can do to help prevent high blood pressure .

Testing your blood pressure at home

Your GP may suggest 24-hour or ambulatory blood pressure monitoring (ABPM) if they think you may have high blood pressure (hypertension).

ABPM tests your blood pressure regularly over 24 hours, by using a cuff attached to a portable device that's worn on your waist.

You can continue with your daily activities during this time.

If you want to regularly check your blood pressure at home, you can buy a machine.

Blood pressure devices for home use

If you want to check your blood pressure regularly at home, you can buy a digital blood pressure machine.

Choose a machine that measures your blood pressure at your upper arm, not your wrist or finger.

Let your GP know you're doing this.

Find out more:

• The British Heart Foundation: How to choose a blood pressure monitor and measure your blood pressure at home
• Blood Pressure UK: How to measure your blood pressure at home

Page last reviewed: 11 July 2023 Next review due: 11 July 2026

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• 10 ways to control high blood pressure without medication

By making these 10 lifestyle changes, you can lower your blood pressure and reduce your risk of heart disease.

If you have high blood pressure, you may wonder if medication is necessary to bring the numbers down. But lifestyle plays a vital role in treating high blood pressure. Controlling blood pressure with a healthy lifestyle might prevent, delay or reduce the need for medication.

Here are 10 lifestyle changes that can lower blood pressure and keep it down.

1. Lose extra pounds and watch your waistline

Blood pressure often increases as weight increases. Being overweight also can cause disrupted breathing while you sleep (sleep apnea), which further raises blood pressure.

Weight loss is one of the most effective lifestyle changes for controlling blood pressure. If you're overweight or have obesity, losing even a small amount of weight can help reduce blood pressure. In general, blood pressure might go down by about 1 millimeter of mercury (mm Hg) with each kilogram (about 2.2 pounds) of weight lost.

Also, the size of the waistline is important. Carrying too much weight around the waist can increase the risk of high blood pressure.

In general:

• Men are at risk if their waist measurement is greater than 40 inches (102 centimeters).
• Women are at risk if their waist measurement is greater than 35 inches (89 centimeters).

These numbers vary among ethnic groups. Ask your health care provider about a healthy waist measurement for you.

2. Exercise regularly

Regular physical activity can lower high blood pressure by about 5 to 8 mm Hg . It's important to keep exercising to keep blood pressure from rising again. As a general goal, aim for at least 30 minutes of moderate physical activity every day.

Exercise can also help keep elevated blood pressure from turning into high blood pressure (hypertension). For those who have hypertension, regular physical activity can bring blood pressure down to safer levels.

Some examples of aerobic exercise that can help lower blood pressure include walking, jogging, cycling, swimming or dancing. Another possibility is high-intensity interval training. This type of training involves alternating short bursts of intense activity with periods of lighter activity.

Strength training also can help reduce blood pressure. Aim to include strength training exercises at least two days a week. Talk to a health care provider about developing an exercise program.

3. Eat a healthy diet

Eating a diet rich in whole grains, fruits, vegetables and low-fat dairy products and low in saturated fat and cholesterol can lower high blood pressure by up to 11 mm Hg . Examples of eating plans that can help control blood pressure are the Dietary Approaches to Stop Hypertension (DASH) diet and the Mediterranean diet.

Potassium in the diet can lessen the effects of salt (sodium) on blood pressure. The best sources of potassium are foods, such as fruits and vegetables, rather than supplements. Aim for 3,500 to 5,000 mg a day, which might lower blood pressure 4 to 5 mm Hg . Ask your care provider how much potassium you should have.

4. Reduce salt (sodium) in your diet

Even a small reduction of sodium in the diet can improve heart health and reduce high blood pressure by about 5 to 6 mm Hg .

The effect of sodium intake on blood pressure varies among groups of people. In general, limit sodium to 2,300 milligrams (mg) a day or less. However, a lower sodium intake — 1,500 mg a day or less — is ideal for most adults.

To reduce sodium in the diet:

• Read food labels. Look for low-sodium versions of foods and beverages.
• Eat fewer processed foods. Only a small amount of sodium occurs naturally in foods. Most sodium is added during processing.
• Don't add salt. Use herbs or spices to add flavor to food.
• Cook. Cooking lets you control the amount of sodium in the food.

5. Limit alcohol

Limiting alcohol to less than one drink a day for women or two drinks a day for men can help lower blood pressure by about 4 mm Hg . One drink equals 12 ounces of beer, 5 ounces of wine or 1.5 ounces of 80-proof liquor.

But drinking too much alcohol can raise blood pressure by several points. It can also reduce the effectiveness of blood pressure medications.

6. Quit smoking

Smoking increases blood pressure. Stopping smoking helps lower blood pressure. It can also reduce the risk of heart disease and improve overall health, possibly leading to a longer life.

7. Get a good night's sleep

Poor sleep quality — getting fewer than six hours of sleep every night for several weeks — can contribute to hypertension. A number of issues can disrupt sleep, including sleep apnea, restless leg syndrome and general sleeplessness (insomnia).

Let your health care provider know if you often have trouble sleeping. Finding and treating the cause can help improve sleep. However, if you don't have sleep apnea or restless leg syndrome, follow these simple tips for getting more restful sleep.

• Stick to a sleep schedule. Go to bed and wake up the same time each day. Try to keep the same schedule on weeknights and on weekends.
• Create a restful space. That means keeping the sleeping space cool, quiet and dark. Do something relaxing in the hour before bedtime. That might include taking a warm bath or doing relaxation exercises. Avoid bright light, such as from a TV or computer screen.
• Watch what you eat and drink. Don't go to bed hungry or stuffed. Avoid large meals close to bedtime. Limit or avoid nicotine, caffeine and alcohol close to bedtime, as well.
• Limit naps. For those who find napping during the day helpful, limiting naps to 30 minutes earlier in the day might help nighttime sleep.

8. Reduce stress

Long-term (chronic) emotional stress may contribute to high blood pressure. More research is needed on the effects of stress reduction techniques to find out whether they can reduce blood pressure.

However, it can't hurt to determine what causes stress, such as work, family, finances or illness, and find ways to reduce stress. Try the following:

• Avoid trying to do too much. Plan your day and focus on your priorities. Learn to say no. Allow enough time to get done what needs to be done.
• Focus on issues you can control and make plans to solve them. For an issue at work, talk to a supervisor. For conflict with kids or spouse, find ways to resolve it.
• Avoid stress triggers. For example, if rush-hour traffic causes stress, travel at a different time or take public transportation. Avoid people who cause stress if possible.
• Make time to relax. Take time each day to sit quietly and breathe deeply. Make time for enjoyable activities or hobbies, such as taking a walk, cooking or volunteering.
• Practice gratitude. Expressing gratitude to others can help reduce stress.

9. Monitor your blood pressure at home and get regular checkups

Home monitoring can help you keep tabs on your blood pressure. It can make certain your medications and lifestyle changes are working.

Home blood pressure monitors are available widely and without a prescription. Talk to a health care provider about home monitoring before you get started.

Regular visits with a provider are also key to controlling blood pressure. If your blood pressure is well controlled, ask your provider how often you need to check it. You might be able to check it only once a day or less often.

10. Get support

Supportive family and friends are important to good health. They may encourage you to take care of yourself, drive you to the care provider's office or start an exercise program with you to keep your blood pressure low.

If you find you need support beyond your family and friends, consider joining a support group. This may put you in touch with people who can give you an emotional or morale boost and who can offer practical tips to cope with your condition.

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• Feehally J, et al., eds. Nonpharmacologic prevention and treatment of hypertension. In: Comprehensive Clinical Nephrology. 6th ed. Elsevier; 2019. https://www.clinicalkey.com. Accessed April 20, 2022.
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Indian hockey team loses 4-2 to Australia, trails series 2-0

Jugraj and captain Harmanpreet Singh scored the goals for the Indian men’s hockey team. The third India vs Australia Test match will be played on Wednesday.

The Indian men’s hockey team lost 4-2 to Australia in its second game of the five-match series in Perth on Sunday. Having lost the opener 5-1 on Saturday, India now trail the series 2-0.

Jugraj Singh (9’) and Harmanpreet Singh (30’) scored the goals for India while Jeremy Hayward (6', 34’), Jacob Anderson (42’) and Nathan Ephraums (45') accounted for the home team’s goals.

The match got off to a cagey start with both teams feeling their way into the game. However, it was the home team Australia, placed one place above India in the hockey rankings at world No. 4, who drew first blood.

Five minutes in, the Kookaburras won the first penalty corner of the match and Jeremy Hayward stepped up to bury a low drag flick past Indian goalkeeper Bahadur Pathak to hand his team the lead.

Following the opener, the Australian team went on an all-out offensive and it took some last-ditch defending and solid goalkeeping from Pathak to keep the scoreline 1-0.

After weathering the storm, though, India drew level from a penalty corner courtesy of a Jugraj Singh belter.

The second quarter saw both teams exhibit some fine attacking hockey with each defence enduring phases of opposition onslaught. Just before the half-time hooter, however, the home team blinked as Indian captain Harmanpreet Singh converted a penalty corner to score his 180th international goal and handed the Indian men’s hockey team a 2-1 lead heading into the break.

The visitors’ lead was brief as Hayward converted his second penalty corner four minutes into the restart. The quarter belonged to the Aussies, who added two more goals to the scoreline through Jacob Anderson and Nathan Ephraums’s field goals.

With Australia leading 4-2, India threw caution to the wind in order to salvage the match in the final quarter but the disciplined Australian team managed the match well and allowed India only one penalty corner in the entire fourth quarter. India, however, couldn’t make it count and slumped to their second defeat of the tour.

The Indian men’s hockey team will face Australia for the third match at the same venue on Wednesday. The five-match series, part of India’s Paris 2024 Olympics preparations, concludes on April 13.

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