How to properly measure your blood pressure at home and when you should really worry

Hypertension is diagnosed if readings consistently exceed:

140 mmHg systolic
90 mmHg diastolic
One high reading does not automatically mean you have hypertension; blood pressure naturally fluctuates with activity, stress and diet.

How to measure correctly at home
Prepare: Do not eat, smoke, drink coffee/tea, or talk for 45 minutes before your scheduled appointment. Stay calm and empty your bladder.

Posture: Sitting with your back supported, hand on the table at heart level, legs uncrossed, hand free from tight clothing.

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Cuff placement: cuff inside the arm, not too tight, not too loose, 2 finger widths from the bend of the elbow.

Recording: Measurements should be taken morning and evening, in a sitting position and at rest, for 5–7 consecutive days. The results should be reported to your doctor.

When high readings are not an emergency:
After exercise, stress, poor sleep, arguments, or when the measurement is incorrect, a temporary increase in blood glucose is normal.

You should seek immediate medical attention if your high blood pressure is accompanied by:
Chest pain, shortness of breath, numbness in your face/arms, difficulty speaking, severe dizziness, sudden confusion, or the worst headache of your life.
Foods and habits that control blood pressure:
Limit sodium intake: Avoid processed foods (sausages, bouillon cubes, snacks, frozen foods, industrial bread). Limit salt intake to 1 teaspoon per day.
Increase your potassium intake: bananas, spinach, avocado, beets, broccoli, carrots, melon (consult your doctor if you have kidney problems).
Healthy fats: olive oil, avocado, seeds, walnuts, fatty fish.
Limit your intake of red/processed meat and refined sugar/flour.
Exercise: 150 minutes a week of aerobic activity + 2–3 strength training sessions can significantly lower blood pressure.
Quick stress relief techniques:

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