How To Actually Measure Your Blood Pressure At Home, From An MD

Blood pressure is one of those metabolic health markers you probably don’t think too much about unless you have a specific concern. Part of the reason people often ignore this factor until it’s pressing is that you have to measure your levels to know whether or not it should be a focus point, be it at the doctor or at home. 

Firstly, you’re probably a bit nervous. “You’re very susceptible to ‘white coat hypertension1,’” Attia calls it. Essentially, the nervous energy simply from being at the doctor can easily skew your results. 

“Even if you’re not [nervous], rarely is a protocol correctly used for measuring blood pressure,” Attia continues. Now, this isn’t to fault your doctor who is likely doing the best they can with the time and situation at-hand. 

Still, you’re likely not in the best state for an accurate read. Firstly, your arm has to be at the exact same level as your heart: “It can’t be above it; it can’t be below it,” Attia notes. Your legs should also remain uncrossed—a detail some practitioners may forget during their rounds. 

What’s more, a rest period pre-measure is essential: “You need to be resting for five minutes before you get your blood pressure checked,” Attia says. This means no talking, no movement, and a clear mind (read: no nervous thoughts). 

If you want to feel confident in your blood pressure measurement, you may want to opt for consistent at-home tests using an authenticated monitor. At the very least, keep Attia's tips in mind when getting a reading at your doctor check-ups.