Although 120/80 mmHg remains a healthy target value for most adults, averages 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
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).
