Choose a validated upper-arm blood pressure monitor with the correct cuff size
Avoid caffeine, nicotine, alcohol, and exercise for at least 30 minutes beforehand
Empty your bladder before measuring
Sit quietly for 5 minutes before the first reading
Keep your back supported and feet flat on the floor (do not cross legs)
Rest your arm on a table so the cuff is at heart level
Place the cuff on bare skin, snugly, with the artery mark aligned over the artery on the inner arm
Keep the cuff tubing free of twists
During measurement, keep still, do not talk, and breathe normally
Take at least two readings, 1 minute apart
If readings differ, take additional readings until you have consistent results
Measure at the same times each day (commonly morning and evening)
Record the date, time, readings, and any relevant notes (symptoms, medication timing, device used)
If you use a wrist monitor, keep the wrist at heart level and follow the device instructions closely
If you get a reading that seems unusually high or low, repeat after resting quietly for 5 minutes
Seek urgent medical care if you have severe symptoms (chest pain, shortness of breath, weakness/numbness, trouble speaking) or very high readings as advised by your clinician