👩⚕️ Average Blood Pressure in Adults by Age & Gender
While 120/80 mmHg remains a healthy target for most adults, averages tend to rise 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 averages, not targets. Consistently staying below 120/80 mmHg is ideal for long-term heart health.
🩺 Why Blood Pressure Rises with Age
Arterial Stiffness: Blood vessels lose elasticity over time.
Plaque Buildup: Cholesterol deposits can narrow arteries.
Hormonal Changes: Especially post-menopause in women.
Lifestyle Factors: Diet, activity, stress, and weight.
✅ How to Maintain Healthy Blood Pressure at Any Age
1. Adopt a Heart-Healthy Diet
DASH or Mediterranean diets: Rich in fruits, vegetables, whole grains, lean protein.
Reduce sodium: Aim for < 1,500–2,300 mg per day. Increase potassium: Bananas, spinach, sweet potatoes, beans. 2. Stay Active 150 minutes/week of moderate exercise (brisk walking, cycling). Include strength training twice a week. 3. Manage Weight Losing 5–10% of body weight can significantly lower BP. 4. Limit Alcohol & Avoid Smoking Alcohol: ≤1 drink/day for women, ≤2 for men. Smoking: Damages blood vessels; quitting improves BP quickly. 5. Manage Stress Practice mindfulness, deep breathing, yoga, or hobbies. 6. Monitor Regularly Home monitoring can help track trends and effectiveness of lifestyle changes. continued on next page
