Free checklist
Get an accurate reading every time
Even the best monitor reads wrong if you measure wrong. These are the measurement steps published by heart-health authorities — the technique, not the interpretation.
- 01
Rest first
Sit quietly for 5 minutes before measuring. No rushing in and testing.
- 02
Skip the triggers
No caffeine, exercise or smoking for 30 minutes beforehand, and empty your bladder.
- 03
Sit properly
Back supported, legs uncrossed, feet flat on the floor. Don’t talk during the reading.
- 04
Bare arm, at heart level
Cuff on a bare upper arm (not over a sleeve), resting on a table so the cuff is level with your heart.
- 05
Right cuff, right place
Use a cuff that fits your arm size; the bottom edge sits about 2 cm above the elbow crease.
- 06
Measure twice
Take 2–3 readings a minute apart and note them all. Single readings bounce around.
- 07
Same time, each day
Morning and evening, at consistent times, gives your doctor the most useful picture.
Technique reflects general guidance from bodies such as the American Heart Association. It’s about how to measure — what your numbers mean is a conversation for your doctor.