How to Monitor Your Own Blood Pressure

Blood pressure is something that should be monitored regularly. Gradual changes can signal potential problems, and by staying on top of the pressure levels, you can make adjustments in diet and lifestyle to maintain a healthy blood pressure.

Things You'll Need

• Sphygmomanometer
• Stethoscope

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Instructions

• 1

  Purchase a sphygmomanometer, which is a portable unit with a cuff and a device that measures both systolic and diastolic pressure. The units come in automatic and aneroid versions. Make sure to get the right size in order to receive accurate readings. Aneroid, or manual, blood pressure cuffs are typically lighter and easier to carry. They average between $20 and $30 and usually come with a stethoscope. Automatic electronic cuffs are more accurate and can be much more expensive.

• 2

  Sit upright in a comfortable position with your feet flat on the floor. Lay your bare arm with your palm facing upward on a surface that allows it to be even with your heart. Most tabletops are sufficient. Slide the cuff up your arm to about one inch above your elbow and place the tubing attached to the device across the top of your arm.

• 3

  Cinch the cuff by pulling on a strap so that it is tight all around the arm without cutting off circulation if you are using an automatic blood pressure cuff unit. Press the on button and the cuff will automatically begin to inflate and will stop when it is sufficiently tight. Wait while the cuff deflates and the unit completes the blood pressure measurement. Most units will beep when they are finished and the display will show the two numbers. The top number is the systolic number, while the bottom number is diastolic measurement.

• 4

  Use the cuff on a manual blood pressure unit in the same manner as the automatic version. Place the end of the stethoscope under the cuff in the crook of your elbow before inflating and insert the earplugs into your ears. Squeeze the bulb that's attached to the cuff to inflate it snugly on the arm.

• 5

  Pump quickly until the gauge reads about 30 points above your normal systolic pressure. Slowly begin to turn off the air and allow the cuff to deflate. When you hear a heartbeat, note the number shown on the gauge as your systolic pressure for the reading. When the beating stops, record that number as your diastolic pressure.