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Blood pressure is one of the few heart health numbers you can check yourself, at home, in about five minutes. This guide covers what the numbers mean, how to measure them reliably, and the everyday habits that major health organizations recommend.
It is meant to help you have a better conversation with your doctor, not to replace one.
Two numbers worth knowing
Every reading has two numbers. The top one (systolic) is the pressure in your arteries when your heart beats. The bottom one (diastolic) is the pressure between beats. Both matter.
of adults in the US have high blood pressure.
of those adults have it under control.
Source: CDC, High Blood Pressure Facts.
- NormalBelow 120 and below 80
- Elevated120 to 129 and below 80
- Stage 1130 to 139 or 80 to 89
- Stage 2140 or higher or 90 or higher
Categories from the 2017 ACC/AHA high blood pressure guideline for adults. Only your doctor can tell you what your readings mean for you.
If a reading is higher than 180/120, wait a minute and measure again. If it is still that high, contact your doctor right away. Call 911 if you also have chest pain, shortness of breath, back pain, numbness or weakness, a change in vision, or trouble speaking.
How to take a reading you can trust
Home readings are most useful when they are taken the same way every time. The American Heart Association suggests:
- Skip caffeine, exercise and smoking for 30 minutes before.
- Use the bathroom first, then sit quietly for 5 minutes.
- Sit with your back supported, feet flat and legs uncrossed.
- Rest your arm on a table with the cuff on bare skin, at heart level.
- Stay still and quiet while the cuff works.
- Take two or three readings, one minute apart, and write them all down.
- Measure at the same times each day.
Bring your monitor to your next appointment. Your clinic can check that it matches their reading.
Source: American Heart Association, Monitoring Your Blood Pressure at Home.
70%+
of the sodium people in the US eat comes from packaged and restaurant foods, not the salt shaker.
Source: U.S. Food and Drug Administration, Sodium in Your Diet.
Most sodium is already in the food
The American Heart Association suggests no more than 2,300 mg of sodium a day, with an ideal limit of 1,500 mg for most adults. One teaspoon of table salt holds about 2,300 mg.
- Read the label. On the Nutrition Facts panel, 5% Daily Value of sodium or less per serving is low, and 20% or more is high.
- Rinse canned foods. A quick rinse of canned beans and vegetables washes off some of the sodium.
- Season another way. Herbs, citrus, garlic, pepper and vinegar add flavor without the salt.
- Build the plate. The DASH eating plan from the National Heart, Lung, and Blood Institute centers on vegetables, fruit, whole grains, beans and low-fat dairy.
Sources: American Heart Association; NHLBI, DASH Eating Plan.
Short walks add up
150 min
Adults are advised to get at least 150 minutes of moderate activity a week, such as brisk walking. That is a little over 20 minutes a day, and every bit of movement counts.
New to exercise or living with a health condition? Check with your doctor about what is right for you.
Source: U.S. Department of Health and Human Services, Physical Activity Guidelines for Americans.
Sleep is part of the plan
7 to 9 h
In 2022 the American Heart Association added sleep to Life's Essential 8, its list of measures for heart health, with 7 to 9 hours a night as the goal for adults.
A steady bedtime and a dark, cool room are simple places to start.
Source: American Heart Association, Life's Essential 8.
Your doctor is your best partner
Habits at home work alongside the care plan your doctor recommends, not in place of it. A few things make each visit more useful:
- Keep your regular checkups, even when you feel fine.
- Bring your log, or a photo of it, to every visit.
- Take any medicines exactly as your doctor directs.
- Ask before changing your routine, your diet or your medicines.
- Call your doctor about any reading that worries you.
A simple first week
One small step a day. Tap each one when you are done.
0 of 7 done
Sources
- CDC. High Blood Pressure Facts.
- 2017 ACC/AHA high blood pressure guideline for adults. Hypertension, 2018.
- American Heart Association. Monitoring Your Blood Pressure at Home.
- American Heart Association. How much sodium should I eat per day?
- U.S. Food and Drug Administration. Sodium in Your Diet.
- National Heart, Lung, and Blood Institute. DASH Eating Plan.
- U.S. Department of Health and Human Services. Physical Activity Guidelines for Americans, 2nd edition.
- American Heart Association. Life's Essential 8.