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What blood pressure is normal at your age? A clear, up-to-date guide

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👩‍⚕️Average blood pressure in adults by age and sex

While  120/80 mmHg  remains a healthy target for most adults, mean values tend to increase with age due to vascular changes.

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
60+ years 130–140 / 70–90 mmHg 130–140 / 70–90 mmHg

Important:  These are  Average values , no target values. A permanent blood pressure  below 120/80 mmHg  is ideal for long-term heart health.

🩺Why blood pressure increases with age

  • Arterial stiffness:  The blood vessels lose elasticity over time.

  • Plaque formation:  Cholesterol deposits can narrow the arteries.

  • Hormonal changes:  Especially after menopause in women.

  • Lifestyle factors:  Nutrition, activity, stress and weight.

 

Continued on the next page✅How to maintain healthy blood pressure at any age 

1. Eat a heart-healthy diet

  • DASH or Mediterranean diet:  Rich in fruits, vegetables, whole grains and lean protein.

  • Reduce sodium:  Aim for an intake of < 1,500–2,300 mg per day.

  • Increase potassium intake:  Bananas, spinach, sweet potatoes, beans.

2. Stay active

  • 150 minutes per week  moderate exercise (e.g. B. brisk walking, cycling).

  • Incorporate strength training twice a week.

3. Weight control

  • A weight loss of 5–10%  can significantly lower blood pressure.

4. Enjoy alcohol only in moderation and avoid smoking.

  • alcohol:  ≤1 drink/day for women, ≤2 for men.

  • Smoking:  Damages blood vessels; stopping smoking quickly improves blood pressure.

5. Managing 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

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