What Is a Healthy Blood Pressure by Age?

Understanding Blood Pressure Numbers

Blood pressure is measured as two numbers: systolic (the top number) and diastolic (the bottom number). Systolic measures pressure when your heart beats, while diastolic measures pressure between beats.

A reading of 120/80 mmHg means your heart creates 120 millimeters of mercury pressure when it contracts and 80 mmHg when it rests. Both numbers matter, and both tend to change with age.

Blood Pressure Categories (AHA Guidelines)

The American Heart Association updated its guidelines in 2017, lowering the threshold for hypertension. Current categories are:

• Normal: Less than 120/80 mmHg
• Elevated: 120-129 / less than 80 mmHg
• Stage 1 Hypertension: 130-139 / 80-89 mmHg
• Stage 2 Hypertension: 140+ / 90+ mmHg
• Hypertensive Crisis: Over 180 / over 120 mmHg (seek immediate medical care)

These categories apply to adults of all ages. There is no official “adjusted normal” for older adults, though many clinicians recognize that readings naturally trend higher with aging.

Typical Blood Pressure Ranges by Age

While official guidelines do not vary by age, large population studies show clear trends. Here is what typical readings look like across age groups:

Men

• Ages 18-29: Average around 119/70 mmHg
• Ages 30-39: Average around 121/72 mmHg
• Ages 40-49: Average around 125/76 mmHg
• Ages 50-59: Average around 130/78 mmHg
• Ages 60-69: Average around 135/75 mmHg
• Ages 70+: Average around 139/72 mmHg

Women

• Ages 18-29: Average around 110/68 mmHg
• Ages 30-39: Average around 114/71 mmHg
• Ages 40-49: Average around 122/74 mmHg
• Ages 50-59: Average around 129/77 mmHg
• Ages 60-69: Average around 136/76 mmHg
• Ages 70+: Average around 140/73 mmHg

Notice that women tend to have lower blood pressure than men until around age 60, after which the gap narrows. This is likely related to the protective effect of estrogen on blood vessels, which diminishes after menopause.

Why Blood Pressure Rises With Age

Age-related blood pressure increases are not inevitable, but they are common in industrialized societies. Several biological mechanisms drive this trend:

Arterial Stiffening

Over time, artery walls lose elasticity and become stiffer. This condition, called arteriosclerosis, means blood vessels cannot expand as easily when the heart pumps, which increases systolic pressure. This is why systolic pressure tends to rise steadily with age while diastolic pressure may actually decline after age 60.

Kidney Function Decline

The kidneys regulate blood pressure by controlling fluid balance and sodium excretion. As kidney function gradually declines with age (a normal process), the body retains more sodium and fluid, contributing to higher blood pressure.

Hormonal Changes

Declining estrogen in women after menopause, reduced nitric oxide production, and changes in the renin-angiotensin system all push blood pressure upward with age.

Lifestyle Accumulation

Decades of dietary sodium, sedentary behavior, weight gain, and stress create cumulative effects on the cardiovascular system. Populations that maintain traditional diets and active lifestyles show much less age-related blood pressure increase.

How to Keep Blood Pressure Healthy at Any Age

Lifestyle modifications can lower blood pressure by 10 to 20 mmHg, which is comparable to medication in many cases.

1. Reduce sodium to under 2,300 mg per day (ideally under 1,500 mg). Processed foods and restaurant meals are the biggest sources. Cooking at home with whole ingredients is the single most effective dietary change.
2. Follow the DASH diet. The Dietary Approaches to Stop Hypertension eating plan is rich in fruits, vegetables, whole grains, and lean protein while limiting saturated fat and sodium. Clinical trials show it reduces systolic blood pressure by 8 to 14 mmHg.
3. Exercise 150 minutes per week. Moderate aerobic activity (brisk walking, cycling, swimming) consistently lowers blood pressure. The effect is dose-dependent: more activity generally means lower pressure.
4. Maintain a healthy weight. Losing even 5 to 10 pounds can produce measurable blood pressure reductions. Our Ideal Body Weight Calculator can help you set a realistic target.
5. Limit alcohol. More than one drink per day for women or two for men raises blood pressure. Heavy drinking also interferes with blood pressure medications.
6. Manage stress. Chronic psychological stress elevates blood pressure through sustained cortisol and adrenaline release. Mindfulness, exercise, and adequate sleep all help. Try our Depression, Anxiety, and Stress Test to assess your current stress levels.
7. Monitor regularly. Home blood pressure monitors are inexpensive and accurate. Check at the same time each day, sitting quietly for 5 minutes first, with your arm supported at heart level.

If your blood pressure is consistently elevated, you may also want to use our Heart Disease Risk Calculator to get a broader picture of your cardiovascular health.