How to Check Your Blood Pressure the Right Way

A step-by-step guide from Kidney MD

Checking your blood pressure at home is one of the most important ways to keep track of your heart and kidney health. But the numbers are only useful if they’re accurate — and small mistakes can make readings higher or lower than they really are. Here’s how to do it correctly.

💡 Why It Matters

High blood pressure (hypertension) often has no symptoms, but over time it can quietly damage your heart, kidneys, and blood vessels.Regular, accurate home readings help your doctor see how your treatment is working and make timely adjustments to keep you healthy.

🩸 Understanding Your Blood Pressure Numbers

Every blood pressure reading has two numbers:

• Systolic (the top number):This measures the pressure in your arteries when your heart beats — it shows how strongly your heart pumps blood.

• Diastolic (the bottom number):This measures the pressure in your arteries when your heart relaxes between beats.

For example, if your reading is 120/80 mmHg,➡️ 120 is the systolic (top) number➡️ 80 is the diastolic (bottom) number

Both numbers are important — readings that are too high or too low can indicate changes in your cardiovascular or kidney health.

🕒 Before You Measure

To get a true and consistent reading:

• Avoid caffeine, exercise, or smoking for at least 30 minutes beforehand.

• Empty your bladder — a full bladder can raise your reading.

• Sit quietly for 5 minutes before checking.

• Stay calm and still — no talking, texting, or multitasking.

🪑 The Correct Sitting Position

Good posture makes a big difference:

• Sit with your back supported and both feet flat on the floor (don’t cross your legs).

• Keep your arm supported at heart level — rest it on a table or cushion.

• Place the cuff directly on bare skin, not over clothing.

• The bottom edge of the cuff should sit about 1 inch above the bend of your elbow.

📏 Step-by-Step Technique

1. Place the cuff snugly on your upper arm.

2. Relax your arm and stay still — avoid talking during measurement.

3. Press start (for an automatic machine) and let it inflate and deflate on its own.

4. Record the top (systolic) and bottom (diastolic) numbers.

5. Wait 1–2 minutes and repeat once more.

6. Record both readings and take the average.

📓 Best Times to Check

To see your blood pressure trend, measure at different times of the day and keep a record. Checking at consistent times helps your doctor interpret the results accurately.

Here’s a simple example schedule:

• Morning (around 8:00 AM) – about 1–2 hours after waking and taking medications

• Afternoon (around 1:00 PM) – before lunch or mid-day activities

• Evening (around 7:00 PM) – after dinner or before bedtime routine

🗒️ Here’s a sheet you can print and write your readings to take to your doctor.

Downloadable Printable Blood Pressure Log (PDF)

⚠️ Common Mistakes to Avoid

🚫 Talking or watching TV while checking

🚫 Sitting with crossed legs or unsupported back

🚫 Placing the cuff over clothing or using the wrong cuff size🚫 Measuring right after exercise, caffeine, or stress

❤️ Kidney MD Tip

Be consistent — use the same arm, same chair each day for the most reliable results.If your readings are consistently above 140/90 mmHg, or you feel dizzy, lightheaded, or short of breath, contact your doctor promptly.

Healthy kidneys. Healthy you. At Kidney MD, we empower you to take charge of your health with the right tools, trusted guidance, and compassionate care.