Blood pressure chart by age and gender
The following blood pressure chart by age shows average and normal blood pressure readings for men and women across different age groups. These figures are based on NHS guidelines, the British and Irish Hypertension Society, and population data from large-scale cardiovascular studies.
| Age group | Normal range (men) | Normal range (women) | Average systolic |
|---|---|---|---|
| 18–29 | 100–130 / 65–85 | 96–125 / 60–80 | 121 / 77 |
| 30–39 | 103–135 / 68–88 | 100–128 / 65–82 | 125 / 80 |
| 40–49 | 108–140 / 70–92 | 104–135 / 68–88 | 129 / 84 |
| 50–59 | 112–147 / 72–94 | 110–142 / 70–92 | 134 / 87 |
| 60–69 | 116–152 / 74–96 | 115–148 / 72–94 | 139 / 90 |
| 70–79 | 121–157 / 76–98 | 120–154 / 74–96 | 143 / 92 |
| 80+ | 125–160 / 78–100 | 124–158 / 76–98 | 147 / 93 |
NHS guidelines recommend a target blood pressure of below 140/90 mmHg for most adults. For people with diabetes, kidney disease or high cardiovascular risk, the target is lower — typically below 130/80 mmHg. For adults over 80, NICE guidance recommends a more flexible target, acknowledging that very low blood pressure carries its own risks in older age.
What do the blood pressure numbers mean?
Blood pressure is expressed as two numbers: systolic over diastolic (e.g. 120/80 mmHg). The systolic pressure — the top number — is the pressure in your arteries when your heart beats. The diastolic pressure — the bottom number — is the pressure between beats, when the heart is resting and refilling.
Both numbers matter. High systolic blood pressure is the primary driver of stroke and heart attack risk. High diastolic pressure is a stronger predictor of heart disease in younger adults. In older adults, isolated systolic hypertension (high systolic with normal diastolic) is the most common pattern.
| Category | Systolic | Diastolic | What it means |
|---|---|---|---|
| ● Optimal | Below 120 | Below 80 | Ideal. Associated with lowest cardiovascular risk. |
| ● Normal | 120–129 | 80–84 | Healthy range. No action required. |
| ● High-normal | 130–139 | 85–89 | Worth monitoring. Lifestyle changes can prevent progression. |
| ● Stage 1 hypertension | 140–159 | 90–99 | High. GP assessment and likely treatment recommended. |
| ● Stage 2 hypertension | 160–179 | 100–109 | Significantly high. Treatment typically required. |
| ● Severe hypertension | 180+ | 110+ | Seek medical attention. Significantly elevated stroke risk. |
| ● Low (hypotension) | Below 90 | Below 60 | Low blood pressure. Causes dizziness, fainting. Investigate if symptomatic. |
Normal blood pressure for women by age
Normal blood pressure readings for women are typically slightly lower than for men in younger age groups, due to oestrogen's vasodilatory effects. However, this female advantage narrows significantly after menopause. Post-menopausal women have blood pressure levels comparable to or higher than men of the same age — making blood pressure monitoring especially important after the menopause transition.
For a normal blood pressure reading for a woman aged 40–60, the typical range is 104–142 systolic and 68–92 diastolic, depending on exact age. A reading consistently above 140/90 mmHg in a woman warrants GP assessment regardless of age.
Normal blood pressure for men by age
Men tend to have slightly higher blood pressure than women in younger adulthood and middle age. Average blood pressure for a man in his 40s is typically around 128–132 systolic and 83–86 diastolic. Normal male blood pressure range widens with age as arterial stiffness increases.
A good blood pressure reading for men is generally considered to be at or below 130/85 mmHg. A normal blood pressure rate for males over 60 can be slightly higher — up to around 140/90 mmHg — before being considered elevated, though lower is generally better for cardiovascular outcomes.
Why blood pressure rises with age
Blood pressure tends to increase with age due to a process called arterial stiffening. Elastin fibres in the arterial walls are gradually replaced by stiffer collagen, reducing the vessels' ability to dilate and absorb the pressure wave of each heartbeat. This is why systolic blood pressure rises more steeply with age than diastolic.
The accumulation of arterial stiffness is accelerated by smoking, high blood sugar, chronic stress, physical inactivity and a high-sodium diet — all of which also independently raise blood pressure. This means that the age-related rise in blood pressure is not entirely inevitable; lifestyle has a significant moderating effect.
Blood pressure in older adults (70+) requires a more nuanced approach. Very low blood pressure in the elderly carries real risks including falls, fainting and reduced kidney perfusion. NHS guidance recommends a blood pressure target of below 150/90 mmHg for adults over 80, rather than the standard 140/90 mmHg target.
How to lower blood pressure naturally
Lifestyle changes can reduce systolic blood pressure by 5–15 mmHg — comparable to the effect of a single antihypertensive medication in some cases. The most evidence-based interventions are:
Regular aerobic exercise — 150 minutes per week of moderate-intensity exercise reduces systolic blood pressure by an average of 5–8 mmHg. Even walking is effective.
Reducing sodium intake — most UK adults consume around 8g of salt daily, nearly double the recommended maximum of 6g. Reducing to 6g can reduce systolic blood pressure by 3–5 mmHg in hypertensive individuals.
The DASH diet — rich in potassium, calcium and magnesium from fruits, vegetables and low-fat dairy — can reduce systolic blood pressure by 8–14 mmHg in hypertensive people.
Reducing alcohol — heavy alcohol consumption raises blood pressure. Keeping within NHS guidelines (no more than 14 units per week) is important for blood pressure management.
Managing stress — chronic stress activates the sympathetic nervous system and raises blood pressure. Mindfulness-based stress reduction has modest but real blood pressure-lowering effects.
Weight management — each kilogram of body weight lost is associated with approximately 1 mmHg reduction in systolic blood pressure.
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