The machine at the pharmacy said 148. The monitor at home said 126 this morning and 139 last night, and you are left wondering which number is your real blood pressure.
Most likely, none of them tells the whole story on its own, since blood pressure shifts throughout the day and a single reading tells you very little. Hypertension Canada recommends a simple home routine of two readings each morning and two each evening for a week. This guide covers how to choose a monitor you can trust, the right way to take each reading, and what your average means, along with a free blood pressure log to keep it all in one place.
Key takeaways
Hypertension Canada recommends two readings every morning and two every evening for seven days in a row, which comes to 28 readings.
Leave out the first day's readings and average the rest, because day 1 tends to run higher.
Under Hypertension Canada's 2025 guideline, a home average of 130/80 or higher counts as high blood pressure, down from the older 135/85 cut-off.
A CMAJ article reports that more than 85 percent of home monitors sold worldwide do not measure blood pressure accurately, so look for the Recommended by Hypertension Canada logo.
A high reading with chest pain, sudden weakness, trouble speaking, or a sudden severe headache is an emergency, so call 911 right away.
Why do home readings tell your doctor more?
High blood pressure rarely causes symptoms, which is why so many people do not know they have it. Left untreated for months or years, it substantially raises the long-term risk of a stroke or heart attack, while treatment combined with home monitoring and lifestyle changes greatly lowers that risk.
Home readings show something an office visit cannot. Some people's blood pressure looks fine at the clinic and runs high at home, while others get nervous at the doctor's office and read higher there than they do in daily life. Our guide to why your blood pressure numbers keep changing explains those swings in more detail, and a full week of numbers shows your true pattern underneath them.
Which blood pressure monitor can you actually trust?
Choosing a trustworthy blood pressure monitor is the step most people skip, and it matters more than you would think. According to an article in the Canadian Medical Association Journal, more than 85 percent of home monitors sold worldwide do not measure blood pressure accurately. A device that is off by even a few points can lead you and your doctor to the wrong conclusion.
Look for the Recommended by Hypertension Canada logo on the box, which tells you the model passed testing for valid readings, or check Hypertension Canada's list of recommended devices before you buy. Experts generally prefer an upper-arm monitor to a wrist model. Cuffs come in small, medium, and large sizes, and the right one depends on the size of your upper arm, so check the measurement range printed on the package.
How do you take an accurate reading at home?
An accurate reading depends on how you sit and what you did beforehand, so the same routine every time is what makes your numbers trustworthy. Hypertension Canada suggests measuring before breakfast and about two hours after dinner, and before you take any blood pressure medication. Use the bathroom first if you need to, avoid caffeine and tobacco for the hour before, and skip exercise for 30 minutes beforehand.
Sit in a chair with your back supported, your feet flat on the floor, and your legs uncrossed. Rest your arm on a table so the middle of the cuff sits at heart level, with the lower edge about 3 cm above the crease of your elbow. Then rest for five minutes, and stay silent and still while the cuff inflates.
The same set-up every time is what makes one day's numbers comparable with the next.
Once you are set up, the week itself follows a simple rhythm, and a friend or family member can help with the cuff if that makes it easier.
Take two readings each time. Wait one minute between them, and write both down along with your pulse.
Repeat morning and evening. Measure before breakfast and about two hours after dinner, for seven days in a row.
Use the same arm every time. Switching arms can shift the numbers enough to blur the pattern you are trying to see.
Leave out day 1. Readings on the first day of a series tend to run higher, so they stay on the page and out of the average.
Average the rest. Work out the top and bottom numbers separately for days 2 to 7.
What goes into the free printable?
The free printable gives you one page for the whole week, so nothing ends up scattered across sticky notes and phone screenshots. Our blood pressure log has space for your monitor, your cuff size, and the arm you use, plus a grid for all 28 readings with room for your pulse. A notes column catches anything that might nudge a number, such as a missed dose, poor sleep, or a stressful day.
Download from the bottom on the right side of the screen and print the log, fill in one row each day, and bring it to your next appointment. It includes the daily grid, a step-by-step section for working out your average, and a pre-reading checklist you can glance at each time.
Your monitor records your pulse alongside each reading, and our guide to checking your resting heart rate explains what that second number can tell you.
What does your weekly average actually mean?
To get your weekly average, add up the top numbers from days 2 to 7 and divide by the number of readings, then do the same for the bottom numbers. If you missed none, you will be dividing by 24 each time.
Twenty-eight readings go in, the first day comes out, and the remaining 24 become one average.
Under Hypertension Canada's 2025 guideline for primary care, an average of 130/80 or higher counts as high blood pressure. Many older handouts and monitor booklets still list 135/85, the cut-off Canada used before 2025, so don't be thrown if yours shows a different number. If your average lands at or above 130/80, book an appointment to talk it over with your doctor or nurse practitioner, even if you feel completely fine.
For most adults with high blood pressure, the guideline aims for a top number below 130, though your doctor may set a different personal target based on your health history and how well treatment suits you. The guideline recommends healthy lifestyle changes for everyone with high blood pressure, and most people start with less sodium and more regular physical activity. Whether medication makes sense depends on your numbers and your overall heart risk, which is a decision to make with your own provider.
One safety note matters more than any average. If you get a high reading and also have chest pain, shortness of breath, sudden weakness or numbness, trouble speaking, or a sudden severe headache, do not stop to retake it, and call 911 right away.
When should you track your blood pressure for a full week?
Hypertension Canada suggests you track your blood pressure for a full week at a few key times. These include the week before an appointment with your health care provider, after you start or change a blood pressure medication, and whenever you notice new symptoms such as dizziness. Blood pressure also tends to rise in the colder months, which is the subject of our guide to why blood pressure has seasons.
If you already have high blood pressure and your averages are stable, repeating the seven-day routine every three months is a good rhythm. If you have never had high blood pressure, checking once a year is a reasonable habit. Medimap's recent report on why it is worth getting your blood pressure checked now explains why so many Canadians are overdue.
Frequently asked questions
How do you fill in a blood pressure log?
Take two readings one minute apart each morning before breakfast and each evening about two hours after dinner, for seven days in a row. Write down the top number, the bottom number, and your pulse for every reading. Note anything unusual, such as a missed dose or poor sleep, and leave day 1 out of your weekly average.
What is a normal home blood pressure average?
Under Hypertension Canada's 2025 guideline, a home average below 130/80 falls in the normal range for most adults, and an average of 130/80 or higher counts as high. Older materials used 135/85 as the cut-off. Your doctor may set a different personal target based on your age, health history, and other heart risks.
Why do you leave out the first day of readings?
Readings on the first day of a home monitoring series tend to run higher, partly because people are still getting used to the cuff and the routine. Leaving day 1 out of the average gives a truer picture of your usual blood pressure. You still write those readings down, since your doctor may want to see them.
Is a wrist blood pressure monitor accurate?
Experts generally prefer an upper-arm monitor to a wrist model because wrist devices are more sensitive to how you hold your arm. Whichever type you choose, look for the Recommended by Hypertension Canada logo, and use a cuff that matches the size of your arm, since the wrong size can give incorrect readings.
Should I bring my blood pressure log to my appointment?
Your completed blood pressure log is one of the most useful things you can bring to an appointment, because it shows a week of real numbers instead of a single snapshot. Bring your monitor too, since your provider may want to check its accuracy against their own equipment and watch how you take a reading.
What should I do if one reading is very high?
Stay seated, rest for five minutes, and take another reading following the usual routine, then note both in your log. If a high reading comes with chest pain, shortness of breath, sudden weakness, trouble speaking, or a sudden severe headache, skip the retest and call 911 right away. Otherwise, mention it to your doctor soon.
Your next step
A week of careful numbers is only useful once someone qualified looks at them with you. The Medimap Health Hub has more on heart health. When your week is done, you can book a visit at a walk-in clinic near you on Medimap and walk in with a log that tells the real story of your blood pressure.
Disclaimer: This article is for general information only and is not medical advice. It does not replace a conversation with a doctor or other qualified health professional who knows your history. If you think you are having a medical emergency, call 911 or go to the nearest emergency department.
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