Although 120/80 mmHg remains a healthy target value for most adults, averages tend to increase with age due to vascular changes.
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Age group: Women (average) Men (average)
18–39 years 110–120 / 70–80 mmHg 115–125 / 70–80 mmHg
40–59 years 120–130 / 75–85 mmHg 120–135 / 75–85 mmHg
Over 60 years old: 130–140/70–90 mmHg.
Important: These are averages, not targets. Maintaining a blood pressure consistently below 120/80 mmHg is ideal for good long-term heart health.
🩺Why does blood pressure increase with age?
Arterial stiffness: blood vessels lose their elasticity over time.
Plaque buildup: cholesterol deposits can narrow the arteries.
Hormonal changes: particularly after menopause in women.
Lifestyle factors: diet, physical activity, stress, and weight.
How to maintain healthy blood pressure at any age
1. Adopt a heart-healthy diet:
DASH or Mediterranean diet: rich in fruits, vegetables, whole grains and lean protein. Reduce your sodium intake: aim for < 1,500 to 2,300 mg per day. Increase your potassium intake: bananas, spinach, sweet potatoes, beans.
2. Stay active with
150 minutes/week of moderate exercise (brisk walking, cycling).
Incorporate strength training exercises twice a week.
3. Managing your weight
Losing 5 to 10% of your body weight can significantly lower blood pressure.
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4. Limit your alcohol consumption and avoid smoking.
Alcohol: ≤1 drink/day for women, ≤2 for men.
Smoking damages blood vessels; quitting smoking quickly improves blood pressure.
5. Manage stress:
Practice mindfulness, deep breathing, yoga or hobbies.
6. Monitor regularly.
Home monitoring can help track trends and the effectiveness of lifestyle changes.
Continued on the next page. When to consult a doctor.
Constant measurements ≥ 130/80 mmHg
Symptoms such as headaches, shortness of breath, chest pain, or dizziness
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A sudden and significant increase in blood pressure (possible hypertensive crisis)
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