These 11 simple mistakes are giving you false high blood pressure readings – doctors confirm
This is a three-part mistake, and the combined effect can be massive. First, you must have your back supported. If you’re sitting on a stool or perched on the edge of a sofa, your core and back muscles are working to hold you upright. This muscular effort can add up to 10 points to your systolic pressure. Second, your legs must be uncrossed with both feet flat on the floor. Crossing your legs can compress blood vessels and tense your muscles, adding as much as 15 points to your reading—it’s one of the worst mistakes you can make. Finally, your arm must be supported at the level of your heart. If your arm is hanging down or resting in your lap, your reading can be up to 6 points higher. The ideal setup is sitting in a firm dining room chair, back straight against it, feet flat, with your arm resting on a table or pillows so that the cuff is level with the middle of your breastbone.
4. You’re Using the Wrong Arm (or Only Ever Using One)
Most people have a slight difference in blood pressure between their two arms. For this reason, you should always use the arm that gives the consistently higher reading, as this is more representative of the maximum pressure your circulatory system is under. When you first start monitoring at home, take a week to measure both arms. Identify which one is higher and make that your designated arm for all future measurements. It’s important to note that if one arm is consistently measuring 10 points or more higher than the other, you should not ignore it. This could be a sign of a vascular issue, like a narrowing of the subclavian artery, and is something you should discuss with your doctor.
5. You Haven’t Emptied Your Bladder
This is a factor that almost everyone overlooks, but it has a surprisingly powerful effect on your blood pressure. Having a full or even partially full bladder sends signals to your brain that activate the sympathetic nervous system, causing your blood vessels to constrict. This response can increase your blood pressure by an impressive 15 points. It’s a simple fix with a huge impact: always make a trip to the restroom before you sit down for your five-minute rest period. Don’t let a full bladder give you a falsely high reading and unnecessary anxiety.
6. You Just Had Your Morning Coffee or a Cigarette
Consuming any stimulant before measuring your blood pressure is a recipe for an inaccurate reading. The most common culprit is caffeine. In someone who doesn’t regularly consume caffeine, a single cup of coffee can briefly increase systolic blood pressure by up to 10 points. While your body may adapt if you’re a daily coffee drinker, it’s still best practice to wait. The standard recommendation is to avoid caffeine, nicotine, and alcohol for at least 30 minutes before checking your pressure. Don’t feel you have to skip your morning coffee entirely, as a caffeine withdrawal headache could also spike your pressure. Just be sure to schedule your measurement before your coffee, not after.
7. Your Cuff Doesn’t Fit Properly
