Want to know exactly how much certain lifestyle changes can affect your blood pressure? Here, a look at the numbers.
The Change: Lose weight.
The Payoff: You’ll lower your systolic blood pressure (the first number in your blood pressure results) by 5 to 20 points for every 20 pounds you lose. In fact, if you're overweight, losing as little as 10 pounds can help lower blood pressure. The weight loss goal is to get your body mass index (BMI) between 18.5 and 24.9.
The Change: Follow...
Avoid any of these factors that you can when taking your blood pressure. Also try measuring blood pressure at about the same time each day.
How Do I Take my Blood Pressure?
Before taking your blood pressure:
Find a quiet place. (You will need to listen for your heartbeat.)
Roll up the sleeve on your left arm or remove any tight-sleeved clothing, if needed. (It's best to take blood pressure from the left arm, if possible.)
Rest in a chair next to a table for five to 10 minutes. (Your left 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.
Taking Your Blood Pressure
If you purchase a manual or digital blood pressure monitor, follow the instruction booklet carefully. The following steps provide an overview of how to take your blood pressure using either a manual or digital blood pressure monitor.
1. Locate your pulse
Locate your pulse by lightly pressing your index and middle fingers slightly to the inside center of the bend of the elbow. Here you can feel the pulse of the brachial artery. If you cannot locate a 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
A. Thread the cuff end through the metal loop and 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 Velcro wrap to make the cuff snug, but not too tight.
B. Place the stethoscope in your ears. Tilt the earpiece slightly forward to get the best sound.