Blood pressure is one of the most important indicators of health, especially as you get older. It is a window into how efficiently your heart is pumping blood through your body.
For individuals 65 years and up, knowing your blood pressure numbers and keeping them within a healthy range supports brain, heart, and kidney health as you age.
At IntraCare Health Centers, many of our patients and their families ask questions like: “What is normal blood pressure for people over 60?” or “What is a normal blood pressure range for a 70-year-old?”
Our care providers take a proactive approach to heart health and aging well, so let’s dive into these questions and more, below.
Click here to find the right doctors for blood pressure management in Arizona and Texas
What is blood pressure?
Blood pressure is the force at which circulating blood pushes against the walls of your arteries. It is recorded with two numbers:
- Systolic pressure: The top number which measures pressure during a heartbeat. When the heart pumps, pressure rises, so this number is larger.
- Diastolic pressure: The bottom number which measures the pressure between beats, when the heart is at rest. As the heart takes a break, the pressure falls, so this number is smaller.
For example, a blood pressure reading of 120/80 means the systolic pressure is 120, and the diastolic pressure is 80.
What is normal blood pressure? Know your numbers!
According to the American Heart Association and most major medical guidelines:
- Normal: Less than 120/80
- Elevated: 120-129 systolic and less than 80 diastolic
- Stage 1 Hypertension: 130-139 systolic or 80-89 diastolic
- Stage 2 Hypertension: 140 or higher systolic or 90 or higher diastolic
- Hypertensive Crisis: Over 180 systolic and/or over 120 diastolic. In this case, emergency care is needed
Reasons why blood pressure fluctuates
Aging stiffens our blood vessels, which affects the force at which blood moves along inside them. Other reasons blood pressure may go up or down are:
- Your heart isn’t pumping as strongly.
- A side effect of medications.
- You’re not drinking enough water. Water keeps blood volume at a certain level. When blood volume falls because of dehydration, blood pressure also falls.
- Neurological illnesses such as Parkinson’s disease, chronic diseases like diabetes, and other health conditions like poor thyroid function.
For these reasons, the definition of “normal” can vary slightly with age and overall health.
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Age-based blood pressure guidelines
Blood pressure doesn’t vary too much simply based on age, but here are some numbers to keep in mind.
| Age-Based Blood Pressure Question | Recommended Blood Pressure Range |
|---|---|
| What is normal blood pressure for a 60-year-old? | For healthy adults in their 60s, a target of below 130/80 is ideal. But readings may occasionally be slightly higher, depending on other medical conditions. |
| What is normal blood pressure for a 70-year-old? | Many healthcare providers recommend 140/90 for people in their 70s. |
| What should an 80-year-old’s blood pressure be? | For those in their 80s, the focus often shifts to avoiding low blood pressure (hypotension). A range of 130–145 systolic and 70–90 diastolic is usually safe. |
| Blood pressure for 90-year-old women (and men) | In the 90s, the ideal blood pressure is often 140–150 systolic and 70–90 diastolic, particularly if there are no signs of dizziness or fatigue. |
Important: These numbers are general guidelines. Your target may be different based on your health history, medications, and risk factors.
How can you tell if your blood pressure is off?
The most accurate way to tell is by measuring with a blood pressure monitor to know your exact numbers. However, your body often gives warning signs when things aren’t right.
Symptoms of high blood pressure, or hypertension:
- Headaches, especially in the morning
- Blurred or double vision
- Dizziness or confusion
- Shortness of breath
- Chest discomfort
- Nosebleeds (in severe cases)
Symptoms of low blood pressure, or hypotension:
- Dizziness or fainting, especially when standing up quickly
- Falling down
- Blurry vision
- Fatigue or weakness
- Cold, clammy skin
- Confusion, especially in older adults
How to stay safe when your blood pressure rises, or falls
- If your blood pressure is too high:
- Stay calm and sit down. Stress can make readings go even higher.
- Avoid salty food, caffeine, and alcohol.
- Take your prescribed medication if you’ve missed a dose.
- Check again in 15 to 30 minutes.
- Call your provider if it’s above 180/120 or you have any of the symptoms listed above.
- If your blood pressure is too low:
- Lie down and raise your feet slightly above heart level. This lets blood flow back to the heart more easily.
- Drink water. Thickened blood is a common cause of low pressure.
- Avoid suddenly standing or bending.
- Eat small, frequent meals.
- Notify your doctor if it happens regularly or causes any of the symptoms noted above.
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When to contact your care provider
You should call your doctor if:
- Your readings are consistently over 130/80.
- You feel dizzy or faint.
- It’s hard to breathe without gasping. Shortness of breath feels like you can’t get enough air into your lungs.
- Your feet swell. When blood doesn’t have enough pressure to circulate, it starts to pool in your lower legs and feet.
How to keep your blood pressure stable: 9 lifestyle tips
The foods you eat, what you drink, and how much you exercise play a big role in keeping blood pressure under control.
Here are 9 lifestyle tips to ensure your blood pressure stays within healthy numbers.
- Dine DASH (Dietary Approaches to Stop Hypertension)
| Healthy Food Categories & Examples |
|---|
| Fruits and vegetables: Both raw and cooked. |
| Whole grains: Whole wheat bread and pasta, brown rice, quinoa, and oatmeal. |
| Healthy fats: Olive and canola oils, all kinds of nuts and seeds. |
| Unprocessed lean meats: Skinless chicken breast, white-fleshed fish (cod, bass, halibut). Keep red meat to a minimum. |
| Non-meat proteins: Beans, cottage cheese, and Greek yogurt. |
- Move every day
Even light activity like walking, gardening, or seated exercises can improve circulation and lower blood pressure. Aim for at least 30 minutes of physical activity per day.
Check it out: 6 easy ways to walk 6,000 steps a day
- Stay hydrated
Try to drink at least 4-6 glasses of water a day. Your blood needs a lot of water to maintain volume and pressure. When you’re dehydrated, your blood thickens, the volume drops, and your heart needs to pump harder, leading to higher blood pressure.
A lack of water also triggers the release of hormones like vasopressin, which constrict blood vessels.
Additionally, water helps kidneys flush excess sodium out of your body.
- Watch out for sodium
It’s not actually ‘salt’ that raises blood pressure; it’s sodium.
A little bit of sodium is necessary for good health, and trace amounts are naturally present in many fruits and vegetables.
Table salt is only 40% sodium, but there’s a (figurative) ton of sodium in processed foods, fast foods, and junk foods (that’s why they taste so good).
Read nutrition labels on food products and look at the numbers in front of the words ‘soda’, ‘sodium’, and ‘Na’. If the numbers add up to a lot, skip the food.
- Quit smoking
All tobacco products, like cigarettes, cigars, chewing tobacco, e-cigarettes, and vapes contain nicotine.
Nicotine weakens the ability of beta blockers used to treat hypertension. It also damages heart function, making it harder for the heart to pump blood and maintain stable pressure.
There are many resources available to help you quit smoking, especially if you are a senior adult with Original Medicare or a Medicare Advantage plan.
- Limit alcohol
Renin is a hormone that constricts arteries. Research shows that alcohol increases the amount of renin in the blood. At the same time, alcohol reduces the amount of nitrous oxide, a compound that relaxes arteries.
Narrower arteries make it harder for blood to flow, which can lead to higher blood pressure.
- Manage stress
Stress triggers the release of hormones like adrenaline and cortisol. These cause the heart to beat faster and blood vessels to narrow.
Try box breathing or other controlled breathing exercises, yoga, and meditation to keep stress levels low.
Spend time with family and friends (the ones you like!) to encourage the release of the feel-good hormone oxytocin. Oxytocin is found to have positive effects on lowering blood pressure.
Read more: 5 tips to help manage stress
- Practice proper medication adherence
Medication adherence means taking medications exactly as prescribed by a healthcare provider. This includes taking the right dose at the right time and for the full duration recommended.
Hypertension is a long-term chronic condition. Keeping blood pressure stable means you have to be vigilant about your medications, never skip a dose, and never stop taking any without your doctor’s approval.
- Monitor at home
Your doctor may want to monitor your blood pressure remotely using special devices and gadgets. You can also purchase a reliable home blood pressure monitor and track readings regularly. Bring the log to your clinic visits.
In certain cases, Original Medicare Part B plans or some Medicare Advantage plans may cover the cost of an ambulatory blood pressure monitor. Ask your care provider or insurance provider for details.
Alternatively, call the IntraCare Patient Relations Team on 800-941‑1106 for guidance and information on resources available to you.
Frequently Asked Questions about Blood Pressure
Q: What is considered dangerously high blood pressure?
A: A reading over 180/120. Seek emergency care.
Q: How often should I check blood pressure?
A: Check daily or a few times a week, especially if you take medications.
Q: Is low blood pressure dangerous?
A: Yes, especially if it causes dizziness, falls, or fatigue.
Q: Can blood pressure change during the day?
A: Yes, it’s natural for blood pressure to fluctuate. But large swings should be reported.
Q: Do Medicare plans cover blood pressure checks?
A: Yes. Most Medicare and Medicare Advantage plans cover regular checkups and preventive screenings.
Your trusted partner in senior care
At IntraCare Health Centers, we provide whole-person healthcare designed specifically for older adults, putting your physical, emotional, and cognitive well-being first.
Our doctors don’t just treat problems; they help prevent them with early diagnoses, regular check-ups, medication reviews, and lifestyle support to keep you healthy and independent, especially if you’re managing blood pressure.
We proudly help seniors in Texas and Arizona enrolled in Original Medicare (Parts A and B) or Medicare Advantage (Part C) plans stay strong, active, and in control of your health.
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Final thoughts
You deserve to feel strong, clear-headed, and confident in your health. Stable blood pressure plays a big role in that. Whether you are 60, 70, 80, or 90 years old, it’s never too late to take control. IntraCare is here to walk with you every step of the way.