✔️ Before Measuring
Avoid caffeine, exercise, or smoking for at least 30 minutes
Empty your bladder
Sit quietly for 5 minutes
Rest your back against a chair and keep both feet flat on the floor
Remove tight clothing from your arm
✔️ During Measurement
Use a validated automatic upper-arm cuff (wrist cuffs are less reliable)
Place the cuff on bare skin, at heart level
Keep your arm relaxed and supported
Do not talk or move
Take two readings, 1–2 minutes apart, and average them
✔️ Best Time to Measure
Morning (before food or medication)
Evening
Measure at the same times daily for consistency
📌 If measuring at home, track readings over several days instead of relying on one result.
🚩 When Should You Be Concerned?
Contact a healthcare professional if:
Your readings are consistently 130/80 mmHg or higher
You notice a sudden increase from your usual numbers
You have symptoms like dizziness, chest pain, vision changes, or shortness of breath
🚨 Emergency:
If your blood pressure is over 180/120 mmHg, especially with symptoms, seek immediate medical help.
🌱 How to Maintain Healthy Blood Pressure
Eat a balanced, low-salt diet (DASH or Mediterranean style)
Stay physically active (at least 150 minutes/week)
Maintain a healthy weight
Manage stress and sleep well
Avoid smoking and limit sugary or highly processed foods
🧠 Key Takeaway
120/80 mmHg remains the ideal blood pressure for adults
Even “slightly high” numbers matter over time
Regular monitoring + healthy habits = long-term heart protection
Understanding your blood pressure isn’t about fear — it’s about empowerment and prevention 💙
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