Blood pressure by age: what’s normal, what’s common, and what you can actually do about it
Have you ever wondered how your blood pressure compares with other people your age? It’s one of those questions that seems simple but isn’t. The internet is full of charts and averages that look reassuring, but most don’t explain what they really mean.
Let’s take a closer look at what the data actually shows, what “normal” does and doesn’t mean, and how to use your numbers as motivation instead of a verdict.
Why it matters
Blood pressure changes as we move through life. Arteries stiffen, hormones shift, and daily habits build up. But “average” isn’t the same as “healthy”.
In the UK, the ideal adult blood pressure is still below 120 over 80, whatever your age. It’s common for readings to creep up, but staying close to that target brings big rewards — a lower risk of heart attack, stroke, kidney disease and even dementia
Typical Blood Pressure by Age (Men & Women, 15–70 Years)
These figures are derived from the NHANES (National Health and Nutrition Examination Survey) — one of the world’s largest ongoing health studies.
They represent population averages, not treatment thresholds.
(SBP = Systolic / top number DBP = Diastolic / bottom number)
Even within a single age group, there’s a wide natural spread. That’s why a single reading never tells the full story.
| Age | Men_SBP_Mean [Top Number] | Men_DBP_Mean [Bottom Number] | Women_SBP_Mean [Top Number] | Women_DBP_Mean [Bottom Number] |
|---|---|---|---|---|
| 15 | 119 | 70 | 110 | 68 |
| 20 | 119 | 70 | 110 | 68 |
| 25 | 119.8 | 71.2 | 112 | 69 |
| 30 | 120.7 | 72.3 | 114 | 70 |
| 35 | 121.5 | 73.5 | 116 | 71 |
| 40 | 122.3 | 74.7 | 118 | 72 |
| 45 | 123.2 | 75.8 | 120 | 73 |
| 50 | 124 | 77 | 122 | 74 |
| 55 | 126.2 | 75 | 125.2 | 72.5 |
| 60 | 128.5 | 73 | 128.5 | 71 |
| 65 | 130.8 | 71 | 131.8 | 69.5 |
| 70 | 133 | 69 | 135 | 68 |
essed with ± 1 SD and ± 2 SD bands to represent typical individual variability.
For full technical notes, see https://www.cdc.gov/nchs/nhanes/.
Even within an age group there’s a wide natural spread, which is why a single reading doesn’t tell the whole story.
What the numbers don’t tell you
Being “in the average range” doesn’t mean you’re in the clear. It only means you look typical for your age group. The healthiest range is still lower.
Every five-point drop in systolic pressure reduces your heart-attack risk by about ten percent — and that’s within reach for most people through small, consistent changes.
What you can do
Start by checking your baseline. Use a reliable home monitor or ask your pharmacy for a free test. If your readings stay above 130 over 80, book a GP appointment.
Track your trends rather than worrying about a single number. You can upload your results to the interactive chart here:
Patterns tell you more than isolated readings and help you see what affects them.
Then make one small change each week: cut salt to under six grams a day, add a brisk 20-minute walk, get more sleep, manage stress, ease back on alcohol, drink enough water. None of this needs to be extreme, but together these habits work.
If medication is part of your plan, combine it with lifestyle changes. The combination usually brings results fastest, and most people notice better energy and sleep within weeks.
Keep yourself activated
Blood pressure is one of the most changeable things in medicine. Whether you start at 170 over 95 or 130 over 85, you have control. Track, adjust, repeat. It’s a feedback loop, not a life sentence.
Add the chart to your favourites and check in weekly. You’re not collecting numbers for their own sake — you’re helping your arteries learn to relax.
About the NHANES study
The NHANES programme, run by the U.S. Centers for Disease Control and Prevention, combines interviews, physical exams and lab tests to monitor health trends across tens of thousands of people.
The data here comes from the 2001–2008 cycles, covering adults aged 18 to 70-plus. Values were adjusted into five-year steps and expressed with standard deviation ranges to show normal variation.
You can read the technical notes at cdc.gov/nchs/nhanes.
FAQ: Blood Pressure by Age
What’s the ideal blood pressure for my age?
Clinically, the target is the same for everyone: below 120 systolic and below 80 diastolic mmHg.
Age changes what’s common, not what’s healthy.
Why does blood pressure rise with age?
Arteries lose elasticity over time; hormones like renin and angiotensin change; lifestyle factors (salt, stress, inactivity) add up.
Can I lower blood pressure naturally?
Yes — research shows lifestyle changes can reduce systolic BP by 5–15 mmHg: weight management, reduced sodium, exercise, alcohol moderation, and stress reduction.
How often should I check my blood pressure?
If you’re healthy: once every 6–12 months.
If you’re on medication or borderline high: check weekly for the first month, then monthly once stable.
Is “average” blood pressure good enough?
Not necessarily.
Aim for optimal, not just average.
Every small drop lowers long-term risk.
If you’re healthy: once every 6–12 months.
If you’re on medication or borderline high: check weekly for the first month, then monthly once stable./
Take-Home Message
Knowing your blood pressure by age is a starting point, not a finish line.
Use it to stay curious, consistent, and connected with your health team.
Check your trend on the NHS interactive chart https://digitalhealthcoachuk.net/health-tools-for-you/nhs-interactive-blood-pressure-chart-blood-pressure-readings-explained/
Each data point is a small act of self-care — and over time, that’s what changes everything.
References:
- NHANES 2001–2008 (NCHS Data Report No. 35): https://www.cdc.gov/nchs/nhanes/
- NICE Guideline NG136 “Hypertension in Adults”: https://www.nice.org.uk/guidance/ng136
- Heart Research Institute BP Statistics: https://www.hri.org.au/health/blood-pressure-by-age
- Blood Pressure UK Check Service: https://www.bloodpressureuk.org/get-checked/
