While 120/80 mmHg remains a healthy target for most adults, average 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, not target values. A sustained blood pressure below 120/80 mmHg is ideal for long-term heart health.
Why blood pressure rises 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: diet, activity, stress and weight.
How to maintain healthy blood pressure at any age
1. Eat a heart-healthy diet
DASH or Mediterranean diet: Rich in fruit, 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 of moderate exercise per week (e.g. B. brisk walking, cycling).
Integrate 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: Damage blood vessels; quitting smoking quickly improves blood pressure.
5. Coping with stress
Practice mindfulness, deep breathing, yoga, or hobbies.
6. Monitor regularly
Monitoring at home can help track trends and the effectiveness of lifestyle changes.
When should you see a doctor?
Consistently high readings ≥ 130/80 mmHg
Symptoms such as headaches, shortness of breath, chest pain or dizziness
Sudden, severe increase in blood pressure (possibly hypertensive crisis)
Key finding
Fluctuations in blood pressure are natural, but high blood pressure is not inevitable. By knowing your values and maintaining a healthy lifestyle, you can keep your blood pressure within a healthy range for a lifetime. Regular check-ups and blood pressure measurements at home are the best ways to prevent potential problems.
Your heart doesn't follow the calendar – take care of it at any age.
