BP Journal
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🪑 How to Sit for an Accurate Reading
cuff ♥ heart Correct Position arm at heart ✓ feet flat on floor ✓ back straight ✓
1
Sit upright in a chair with your back supported — no slouching or leaning.
2
Feet flat on the floor. Don't cross your legs — this raises systolic by up to 8 mmHg.
3
Rest your arm at heart level on a table or armrest, palm facing up.
4
Sit quietly for 5 minutes before measuring. No talking, no phone.
5
Take 2–3 readings one minute apart and record the average.
🌬️ Box Breathing to Calm Before a Reading
4Inhale
4Hold
4Exhale
4Hold
Ready?
4
Box breathing activates the parasympathetic nervous system, lowering heart rate and reducing anxiety — giving you a more accurate, relaxed reading. Do 3–4 cycles before measuring.
Heart Health Reading
📚 Curated books to help you understand and improve your cardiovascular health. Links open Amazon — as an affiliate, a small commission may be earned at no extra cost to you.
❤️
The Dash Diet Action Plan
Marla Heller
The gold-standard dietary approach proven to lower blood pressure — with 28-day meal plans.
★ Best Seller
🫀
Prevent and Reverse Heart Disease
Dr Caldwell Esselstyn
Groundbreaking research on reversing cardiovascular disease through diet and lifestyle.
Highly Rated
🧘
Why Zebras Don't Get Ulcers
Robert Sapolsky
How chronic stress raises blood pressure and damages the heart — and what to do about it.
Science-Based
🏃
Exercise: The Miracle Cure
Academy of Medical Royal Colleges
How physical activity lowers BP, reduces stroke risk and adds years to your life.
NHS Recommended
🧬
The Salt Fix
Dr James DiNicolantonio
Challenges conventional wisdom on salt and blood pressure with compelling new science.
Thought-Provoking
Glossary
Systolic Pressure top number
The pressure in your arteries when your heart beats and pumps blood. Normal is below 120 mmHg. This number rises with exertion, stress, and age.
Diastolic Pressure bottom number
The pressure between heartbeats, when your heart is resting and refilling. Normal is below 80 mmHg. A persistently high diastolic is often an early warning sign.
Mean Arterial Pressure MAP
The average pressure in your arteries throughout one complete cardiac cycle. It gives a better picture of blood flow to organs than either reading alone. Normal range is 70–100 mmHg.
MAP = DBP + ⅓(SBP − DBP)
e.g. 120/80 → MAP = 80 + ⅓(40) = 93 mmHg ✓
Pulse Pressure PP
The difference between systolic and diastolic. A normal pulse pressure is 40 mmHg. A wide pulse pressure (>60) can indicate arterial stiffness; a narrow one (<25) may suggest low cardiac output.
PP = SBP − DBP
Hypertension
Persistently high blood pressure (≥130/80). Often called the "silent killer" because it has no symptoms but significantly raises the risk of heart attack, stroke, and kidney disease.
White Coat Hypertension
Blood pressure that is elevated in a clinical setting (e.g. at the GP) but normal at home, likely due to anxiety. Home monitoring — exactly what this app is for — is the best way to identify it.
Orthostatic Hypotension
A sudden drop in blood pressure when standing up, causing dizziness or lightheadedness. Common in older adults and people on certain medications. Diagnosed when BP drops >20/10 mmHg on standing.
mmHg
Millimetres of mercury — the unit used to measure blood pressure. It refers to how high a column of mercury would be pushed by the pressure in your arteries.
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Reminders
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🌆 Evening
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ℹ️ Reminders use browser Notification API. Grant permission when prompted. Add to home screen on Android for best results.
BP Reference
Normal
<120 / <80
Elevated
120–129 / <80
High Stage 1
130–139 / 80–89
High Stage 2
≥140 / ≥90
Crisis
≥180 / ≥120
Low
<90 / <60
🏅
Achievement!