Blood pressure diary

RECOMMENDATIONS FOR MEASURING BLOOD PRESSURE AT HOME

  • Whenever possible, use a validated blood pressure monitor with an upper-arm cuff.
  • Measure blood pressure in a quiet room after 5 minutes of rest, with your arm and back supported and your feet flat on the floor, not crossed.
  • Place the cuff on a bare upper arm at heart level.
  • Measure blood pressure twice a day, always on the same arm.
  • In the morning, measure your blood pressure after using the toilet, but before breakfast, exercise, or taking medications.
  • In the evening, measure your blood pressure before eating. Avoid vigorous physical activity, smoking, and drinking coffee before measuring.
  • Take two measurements 1–2 minutes apart and record the average of the two results.
  • Do not talk during the measurement.
  • Record your blood pressure values for three days (preferably up to seven days) and bring the results to your doctor’s appointment.

RECOMMENDATIONS FOR LOWERING BLOOD PRESSURE

The following lifestyle recommendations can help you lower your blood pressure and reduce cardiovascular risk:

  • Reduce salt intake so that it does not exceed 5 g per day.
  • Increase potassium intake. Potassium-rich foods include bananas, avocados, spinach, and beans.
  • Increase daily physical activity. It is recommended to do 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity exercise per week (brisk walking, jogging, cycling, swimming), combined with strength training 2–3 times per week.
  • Achieve or maintain a healthy body weight (BMI 20–25 kg/m²) and waist circumference (<94 cm in men and <80 cm in women).
  • Choose a healthy and balanced diet that includes fruits, vegetables, whole grains, and lean protein.
  • Reduce alcohol consumption (the limit is about 100 g of pure alcohol per week; most drinks contain 8–14 g of pure alcohol). For optimal health, it is advisable to avoid alcohol.
  • Reduce or avoid sweetened beverages and choose water as your primary drink.
  • Avoid or quit using tobacco products. If you have difficulty stopping on your own, contact the University Hospital’s smoking cessation counselor. Pre-registration is required by phone at 731 8911.

Prepared by: Heart Clinic of Tartu University Hospital
2025