How to Measure Your Blood Pressure Accurately
How to Measure Your Blood Pressure AccuratelyTo get reliable results:
Sit quietly for 5 minutes before measuring.
Keep feet flat, back supported, and arm at heart level.
Don’t talk during the test.
Avoid caffeine, exercise, or smoking for 30 minutes beforehand.
Use a validated upper-arm monitor (wrist monitors are less accurate).
Take multiple readings at different times — one high reading doesn’t mean hypertension.
Factors That Can Raise Blood Pressure
Factors That Can Raise Blood Pressure
Stress — Causes temporary spikes; chronic stress may lead to sustained hypertension Sedentary lifestyle — Weakens the heart and circulation High-salt diet — Increases fluid retention and blood pressure Obesity — Puts extra strain on the heart Alcohol & smoking — Damage blood vessels and elevate heart rate Poor sleep or sleep apnea — Disrupts overnight blood pressure regulation
The good news: Most of these are modifiable with lifestyle changes.
How to Maintain Healthy Blood Pressure
How to Maintain Healthy Blood Pressure- Eat more fruits, vegetables, and whole grains (rich in potassium, magnesium, and fiber)
- Reduce sodium intake — aim for less than 1,500–2,300 mg per day
- Exercise regularly — even 30 minutes of brisk walking a day helps
- Manage stress — meditation, deep breathing, and yoga can help
- Limit alcohol — max 1 drink/day (women), 2 (men)
- Monitor at home — track trends and catch changes early
Eat more fruits, vegetables, and whole grains (rich in potassium, magnesium, and fiber)
Reduce sodium intake — aim for less than 1,500–2,300 mg per day
Exercise regularly — even 30 minutes of brisk walking a day helps
Manage stress — meditation, deep breathing, and yoga can help
Limit alcohol — max 1 drink/day (women), 2 (men)
Monitor at home — track trends and catch changes earlyTry the DASH Diet (Dietary Approaches to Stop Hypertension) — proven to lower blood pressure within weeks.
