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A Simple Guide Based on WHO & Medical Guidelines
Blood pressure is one of the most important indicators of heart health — yet many people don’t know what their numbers really mean.
So, is 120/80 mmHg still the “gold standard”?
Does blood pressure change with age?
And when should you be concerned?
Let’s break down what normal blood pressure truly means, based on current guidelines from the World Health Organization (WHO) and the American Heart Association (AHA).
Because real wellness starts with understanding your body — not guessing.
🔍 What Is Blood Pressure?
Blood pressure measures the force of blood pushing against the walls of your arteries as your heart pumps.
It’s recorded as two numbers:
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Systolic (top number): Pressure in your arteries when your heart beats
-
Diastolic (bottom number): Pressure when your heart rests between beats
📏 Measured in millimeters of mercury (mmHg) — written as systolic/diastolic, for example: 120/80 mmHg
✅ Updated Blood Pressure Categories (AHA & WHO)
| Category | Systolic (mmHg) | Diastolic (mmHg) | Description |
|---|---|---|---|
| ✅ Normal | Less than 120 | and less than 80 | Ideal range |
| ⚠️ Elevated | 120–129 | and less than 80 | Early warning zone |
| 🟡 High Blood Pressure (Stage 1) | 130–139 | or 80–89 | Mild hypertension |
| 🔴 High Blood Pressure (Stage 2) | 140 or higher | or 90 or higher | Requires medical management |
| 🚨 Hypertensive Crisis | Higher than 180 | and/or higher than 120 | Seek immediate medical attention |
If you experience symptoms like chest pain, severe headache, or shortness of breath with very high readings, call emergency services immediately.
🌍 What the World Health Organization (WHO) Says
The WHO recognizes 120/80 mmHg as the ideal blood pressure for adults.
Above this level:
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The risk of heart attack, stroke, kidney disease, and vision loss increases
-
Even slightly elevated pressures over time can damage blood vessels
“Maintaining healthy blood pressure is key to preventing cardiovascular disease — the world’s leading cause of death.” — World Health Organization
This is especially important after age 45, when arteries naturally stiffen and lifestyle factors can elevate blood pressure.
📊 Does Normal Blood Pressure Change With Age?
While 120/80 mmHg is the ideal target at any age, average readings tend to rise slightly over time due to natural cardiovascular changes.
| Age Group | Average Systolic | Average Diastolic |
|---|---|---|
| 20–30 years | ~115 mmHg | ~70 mmHg |
| 40–50 years | ~125 mmHg | ~80 mmHg |
| 60+ years | ~135 mmHg | ~85 mmHg |
⚠️ Remember: Average ≠ Healthy.
Older adults should still aim for below 130/80 mmHg, unless advised otherwise by their doctor. Recent studies show tighter control can reduce stroke and heart attack risk.
🧪 How to Measure Your Blood Pressure Accurately
see continuation on next page
