Blood Pressure Calculator

Measure blood pressure at the same time each day for consistent readings. Morning measurements are often recommended before eating or taking medication.

Rest for 5 minutes before taking a reading. Sit quietly with your back supported, feet flat on the floor, and arm at heart level.

Avoid caffeine, exercise, and smoking for at least 30 minutes before measuring to ensure accurate readings.

Take multiple readings (2-3) spaced 1-2 minutes apart and record the average for the most accurate measurement.

Reduce sodium intake to less than 2,300 mg per day (ideally 1,500 mg). Read food labels and avoid processed foods high in sodium.

Exercise regularly with at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity per week to lower blood pressure naturally.

Maintain a healthy weight as even losing 5-10 pounds can help reduce blood pressure if you're overweight.

Limit alcohol consumption to no more than 2 drinks per day for men and 1 drink per day for women.

Manage stress through relaxation techniques like deep breathing, meditation, yoga, or regular physical activity.

Get quality sleep of 7-9 hours per night as poor sleep quality and sleep disorders can raise blood pressure.