How to check your blood pressure without a machine

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You don't always have to go to your doctor's office to have your blood pressure checked; you can monitor your own blood pressure at home. This is especially important if your doctor recommends that you monitor your blood pressure on a regular basis.

There are certain factors that can cause blood pressure to temporarily rise. For example, blood pressure normally rises as a result of:

Stress
Smoking
Cold temperatures
Exercise
Caffeine
Certain medicines

Try to avoid as many of these factors as you can when taking your blood pressure. Also, try to measure your blood pressure at about the same time each day. Your doctor may want you to check your blood pressure several times during the day to see if it fluctuates.

Find a quiet place to check your blood pressure. You will need to listen for your heartbeat.
Make sure that you are comfortable and relaxed with a recently emptied bladder (a full bladder may affect your reading).
Roll up the sleeve on your arm or remove any tight-sleeved clothing.
Rest in a chair next to a table for 5 to 10 minutes. Your arm should rest comfortably at heart level. Sit up straight with your back against the chair, legs uncrossed. Rest your forearm on the table with the palm of your hand facing up.

If you purchase a manual or digital blood pressure monitor (sphygmomanometer), follow the instruction booklet carefully.

The following steps provide an overview of how to take your left arm blood pressure on either a manual or digital blood pressure monitor. Simply reverse the sides to take a blood pressure in your right arm.

1. Locate your pulse

Locate your pulse by lightly pressing your index and middle fingers slightly to the inside center of the bend of your elbow (where the brachial artery is). If you cannot locate your pulse, place the head of the stethoscope (on a manual monitor) or the arm cuff (on a digital monitor) in the same general area.

2. Secure the cuff

Slide the cuff onto your arm, making sure that the stethoscope head is over the artery (when using a manual monitor.) The cuff may be marked with an arrow to show the location of the stethoscope head. The lower edge of the cuff should be about 1 inch above the bend of your elbow. Use the fabric fastener to make the cuff snug, but not too tight.

Place the stethoscope in your ears. Tilt the ear pieces slightly forward to get the best sound.

3. Inflate and deflate the cuff

If you are using a manual monitor:

Hold the pressure gauge in your left hand and the bulb in your right.
Close the airflow valve on the bulb by turning the screw clockwise.
Inflate the cuff by squeezing the bulb with your right hand. You may hear your pulse in the stethoscope.
Watch the gauge. Keep inflating the cuff until the gauge reads about 30 points (mm Hg) above your expected systolic pressure. At this point, you should not hear your pulse in the stethoscope.
Keeping your eyes on the gauge, slowly release the pressure in the cuff by opening the airflow valve counterclockwise. The gauge should fall only 2 to 3 points with each heartbeat. (You may need to practice turning the valve slowly.)
Listen carefully for the first pulse beat. As soon as you hear it, note the reading on the gauge. This reading is your systolic pressure (the force of the blood against the artery walls as your heart beats).
Continue to slowly deflate the cuff.
Listen carefully until the sound disappears. As soon as you can no longer hear your pulse, note the reading on the gauge. This reading is your diastolic pressure (the blood pressure between heartbeats).
Allow the cuff to completely deflate.

You'll get the most accurate reading if your arm is held straight.

If you released the pressure too quickly or could not hear your pulse, DO NOT inflate the cuff again right away. Wait one minute before repeating the measurement. Start by reapplying the cuff.

If you are using a digital monitor:

Hold the bulb in your right hand.
Press the power button. All display symbols should appear briefly, followed by a zero. This indicates that the monitor is ready.
Inflate the cuff by squeezing the bulb with your right hand. If you have a monitor with automatic cuff inflation, press the start button.
Watch the gauge. Keep inflating the cuff until the gauge reads about 30 points (mm Hg) above your expected systolic pressure.
Sit quietly and watch the monitor. Pressure readings will be displayed on the screen. For some devices, values may appear on the left, then on the right.
Wait for a long beep. This means that the measurement is complete. Note the pressures on the display screen. Systolic pressure (the force of the blood against the artery walls as your heart beats) appears on the left and diastolic pressure (the blood pressure between heartbeats) on the right. Your pulse rate may also be displayed in between or after this reading.
Allow the cuff to deflate.

If you did not get an accurate reading, DO NOT inflate the cuff again right away. Wait one minute before repeating the measurement. Start by reapplying the cuff.

4. Record your blood pressure.

Follow your doctor's instructions on when and how often you should measure your blood pressure. Record the date, time, systolic and diastolic pressures. You should also record any special circumstances like any recent exercise, meal, or stressful event.

At least once a year, and especially after you first purchase your blood pressure monitor, bring your monitor with you to your doctor's visit to check the machine’s accuracy. This is done by comparing a blood pressure reading from your machine with one from the doctor's office machine.

The most accurate way to measure blood pressure is using a sphygmomanometer (blood pressure cuff or machine) and stethoscope.

While there are ways you can check your blood pressure at home using only your pulse and no equipment, these methods are unreliable and not recommended. For example, there are apps available on the market that can estimate your blood pressure through your phone camera. You place your finger over the camera and wait until your blood pressure reading flashes on the screen. However, these apps aren’t approved by the FDA and not accurate or consistent.

The most accurate way to measure blood pressure is using a sphygmomanometer (blood pressure cuff or machine) and stethoscope. When you get your blood pressure measured at a medical office, your doctor uses a sphygmomanometer that includes a dial or column, pump, arm cuff, and stethoscope:

The cuff is wrapped around your arm while your arm is kept at the same level as your heart.
The pump tightens the cuff around your arm, putting pressure on the artery.
Your doctor then releases the pressure and uses a stethoscope to measure your pulse rate.
Your doctor records the pressure on the dial as your blood starts to flow back to your arm and checks two measurement points to determine your blood pressure reading.

But you don’t need to go to your doctor just to get a blood pressure reading. The easiest way to monitor your own blood pressure at home is to get a machine that has a blood pressure calculator and digital display.

Purchase a blood pressure monitor cuff that wraps around the upper arm. The cuff should fit well, and not be too loose or too tight when not in use. Wrist and finger monitors are not recommended because the readings aren’t as reliable. When choosing a blood pressure monitor, take it to your doctor’s office. They may be able to show you how to use it properly and check whether the machine provides accurate readings.

Here are some tips to follow while measuring your blood pressure at home:

Before measuring your blood pressure, sit quietly for 5 minutes with your arm relaxed on a supporting surface at the level of your heart.
Your back should be supported and both feet should be flat on the floor.
The cuff should be positioned on your upper arm as instructed on the guide that came with the monitor. It is easier to use your non-dominant arm (if you’re right-handed, place the cuff on your left arm).
Avoid caffeine, smoking, or exercise at least 30 minutes before measuring your blood pressure. Do not take a reading if stressed or angry.

Blood pressure categories defined by the American Heart Association are as follows:

Blood pressure categories chart defined by the American Heart Association

BP Categories	Levels (mm Hg)
Normal	120/80
Prehypertension	20-139/80-90
Stage I hypertension	140-159/90-99
Stage II hypertension	160/100 mm Hg or higher
Hypertensive crisis	Above 180/110

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If your blood pressure calculator indicates high blood pressure risks, it’s important to start taking appropriate actions:

Foods that can help control blood pressure include:

Olive oil: Olive oil is packed with antioxidants and polyphenols that have tons of health benefits, including lowering blood pressure. Cooking vegetables with olive oil also allows your body to absorb fat-soluble vitamins K, A, D, and E. Opt for good quality extra-virgin olive oil for maximum health benefits.
Flaxseeds: Flaxseeds are a powerful superfood that contains alpha-linolenic acid, an essential omega-3 fatty acid that has been found to lower blood pressure. They can easily be sprinkled on salads, smoothies, or baked goods.
Low sodium: Limiting salt in your diet controls the hormones in the body that retain water and increase blood pressure.
Potassium: Studies have shown that potassium-rich foods are effective in reducing blood pressure because potassium can help your kidneys flush sodium out of your system. High-potassium foods include bananas, melons, oranges, apricots, leafy green vegetables like spinach and Swiss chard, tomatoes, potatoes, sweet potatoes, tuna, salmon, beans, nuts, seeds, and white beans.
Magnesium: Magnesium may help relax blood vessels, making it easier for blood to pass through. Magnesium-rich foods include leafy green vegetables, dairy, chicken, legumes, and whole grains.