Blood pressure is an important health indicator that can provide insight into cardiovascular health risks. For women, keeping blood pressure within a healthy range is key to reducing the chance of heart disease, stroke, and other problems. But what exactly is considered a “good” blood pressure reading for women? Here is an overview of current blood pressure guidelines and tips for maintaining optimal levels.
Normal Blood Pressure Range for Women
Blood pressure is measured in millimeters of mercury (mm Hg) and is recorded as two numbers: systolic pressure (when the heart beats) over diastolic pressure (when the heart is at rest between beats). For adults age 18 and older, normal blood pressure is defined as:
- Systolic: Less than 120 mm Hg
- Diastolic: Less than 80 mm Hg
This is considered the ideal blood pressure for women and provides the lowest risk for cardiovascular problems. Blood pressure between 120-129 systolic and less than 80 diastolic is still considered normal, but at the higher end of the healthy range.
Elevated and High Blood Pressure Ranges
As blood pressure rises beyond 120/80 mm Hg, the risk of health issues slowly increases. There are two higher ranges to be aware of:
- Elevated: Systolic between 120-129 and diastolic less than 80
- High blood pressure (hypertension): Systolic 130 mm Hg or higher or diastolic 80 mm Hg or higher
Elevated blood pressure means the reading is starting to rise beyond optimal levels but is not yet in the hypertensive range. High blood pressure puts women at greater risk of heart attack, stroke, kidney disease, and other problems.
Blood Pressure Levels for Women by Age
Blood pressure guidelines can vary slightly by age, as blood pressure has a tendency to rise as someone gets older. Here are the healthy systolic/diastolic readings for women by age group:
| Age | Normal BP Range |
|---|---|
| 20-39 years | Less than 120/80 mm Hg |
| 40-59 years | Less than 130/85 mm Hg |
| 60 years and older | Less than 140/90 mm Hg |
As the table shows, the guidelines allow for slightly higher readings as women age, but the goal is to maintain blood pressure as close to 120/80 as possible throughout adulthood.
Ideal Blood Pressure Readings for Women’s Health
While anything under 120/80 mm Hg is considered normal, optimal blood pressure for women’s cardiovascular health is:
- Systolic: 110 mm Hg or lower
- Diastolic: 70 mm Hg or lower
Women able to maintain these ideal levels have the lowest risks for heart attack, stroke, kidney disease, cognitive decline, and premature death according to research.
Risk Factors for High Blood Pressure in Women
A number of factors can increase a woman’s risk of developing high blood pressure (hypertension), including:
- Older age – risk rises steadily after age 55
- Family history of hypertension
- Being overweight or obese
- Physical inactivity
- Smoking
- High sodium diet
- Excess alcohol intake
- Stress
- Sleep apnea
- Thyroid problems
- Diabetes
High blood pressure is also more common in African American women compared to Caucasians. Postmenopausal women are at increased risk as declining estrogen levels have been associated with rises in blood pressure.
Why Blood Pressure Control is Important for Women
Keeping blood pressure in a healthy range takes on increased importance for women after midlife. Here’s why women need to be vigilant about hypertension prevention and management:
- Women over age 65 have a higher lifetime risk for developing high blood pressure than men.
- Women tend to develop hypertension earlier in life compared to men.
- Hypertensive women are more likely to suffer a stroke, heart failure, or kidney failure than hypertensive men.
- Among people over age 60, isolated systolic hypertension (high systolic pressure only) is more common in women than men.
- Pregnancy-related hypertension can increase women’s long-term cardiovascular risks.
Controlling blood pressure is one of the most important things women can do for longevity, healthy aging, and avoiding cardiovascular events like heart attacks. Checking blood pressure regularly and making lifestyle changes to keep levels in the healthy range are recommended.
Tips to Maintain Healthy Blood Pressure
Here are some effective tips for women to maintain blood pressure in the ideal range:
- Get regular physical activity such as brisk walking, jogging, swimming, or strength training most days.
- Maintain a healthy body weight for your height.
- Eat a diet rich in fruits, vegetables, whole grains, beans, lentils, nuts, seeds.
- Limit sodium intake to no more than 2,300 mg per day.
- Limit alcohol to one drink or less per day maximum.
- Don’t smoke and avoid secondhand smoke.
- Manage stress levels through yoga, meditation, massage, or other relaxation techniques.
- Monitor blood pressure at home and keep a log for your doctor.
- Take medications as prescribed to lower blood pressure.
Making lifestyle modifications can help prevent hypertension. But if blood pressure is not well-controlled with changes alone, medications may be necessary. Work closely with your physician for treatment to get blood pressure into a healthy zone.
Measuring Blood Pressure Accurately
To get accurate blood pressure readings at home:
- Use an approved arm cuff monitor – wrist and finger devices are not as accurate.
- Take readings at the same time each day for consistency.
- Sit quietly for five minutes before checking.
- Keep your back supported and arm at heart level.
- Use the right size cuff and allow it to inflate fully.
- Take two readings one minute apart and record the lower one.
Tracking at home will provide your doctor with helpful data to guide treatment decisions. Keep a detailed log indicating time of day, readings, and any factors that might have influenced the results.
When to See a Doctor
Consult your physician promptly if you have:
- Systolic pressure of 140 mm Hg or higher or diastolic pressure 90 mm Hg or higher.
- Elevated blood pressure on 2 or more consecutive readings.
- Symptoms such as headache, dizziness, chest pain, pounding heartbeat, nausea, vision issues.
- Risk factors for hypertension like diabetes, kidney problems, or high cholesterol.
Your doctor can evaluate if medications are needed to lower pressure into a healthier range. Prompt treatment can greatly reduce cardiovascular risks.
The Bottom Line
Keeping blood pressure under 120/80 mm Hg is ideal for good cardiovascular health for women. Lower than 110/70 mm Hg provides even greater protection. Engage in prevention strategies like exercise, weight control, a healthy diet, and stress management. Check pressure regularly at home. If readings consistently exceed 120/80 mm Hg, see your doctor about treatment options to protect your well-being.
