Use an upper-arm cuff that fits, sit quietly for 5 minutes with your back supported and feet flat, rest your arm at heart level, and don't talk. Take 2–3 readings a minute apart and use the average.
Pick the right cuff
Upper-arm cuffs are recommended for home use. The cuff must fit your arm — a cuff that's too small reads high. You can check which devices have been validated for accuracy at validatebp.org.
Common mistakes that throw readings off
| Mistake | What happens (American Heart Association) |
|---|---|
| Cuff over clothing | Can add 5–50 points |
| Full bladder | Can add 10–15 points |
| Talking | Can add 10–15 points |
| Arm not supported | Can add about 10 points |
| Back or feet unsupported | Can add 5–10 points |
| Crossed legs | Can add 2–8 points |
| Cuff too small | Reads higher than it should |
The first time, measure both arms. If they differ, use the arm with the higher reading from then on.
The 2-minute routine
Follow the step-by-step routine on our How to take your blood pressure at home page.
How FourNumbers helps
A guided 5-minute reading walks you through a calm rest with voice and music, then averages your 2–3 readings for you. You can also snap a photo of your monitor to log it.
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Sources
- American Heart Association: Monitoring your blood pressure at home
- Validated device listing (validatebp.org)