Blood Pressure and Aging

Blood pressure chart by age and gender


15-18 117/77 mmHg 120/85 mmHg
19-24 120/79 mmHg 120/79 mmHg
25-29 120/80 mmHg 121/80/ mmHg
30-35 122/81 mmHg 123/82 mmHg
36-39 123/82 mmHg 124/83 mmHg
40-45 124/83 mmHg 125/83 mmHg
46-49 126/84 mmHg 127/84 mmHg
50-55 129/85 mmHg 128/85 mmHg
56-59 130/86 mmHg 131/87 mmHg
60 and older 134/84 mmHg 135/88 mmHg

Read also:

Blood pressure and ageing . . . . .

Identification of Normal Blood Pressure in Different Age Group . . . . .


10 Factors That Can Affect Blood Pressure Readings

Stephanie Monk wrote . . . . . . .

Have you ever visited the doctor’s office and discovered your blood pressure was higher than you expected? Most people do not realize their blood pressure is constantly changing minute by minute in response to mood, activity, body position, etc. In fact, simple changes can cause blood pressure to fluctuate between 5 and 40 mmHg. Here is a list of 10 factors that can temporarily cause significant deviations in your blood pressure measurements.

Blood Pressure Cuff is too Small

It is extremely important to make sure the proper size blood pressure cuff is used on your upper arm when taking a measurement. In fact, most blood pressure measurement errors occur by not taking the time to determine if the patient’s arm circumference falls within the Range indicators on the cuff. Studies have shown that using too small of a blood pressure cuff can cause a patient’s systolic blood pressure measurement to increase 10 to 40 mmHg.

Blood Pressure Cuff Used Over Clothing

When having your blood pressure measured, the cuff should always be placed directly on your arm. Studies have shown that clothing can impact a systolic blood pressure from 10 to 50 mmHg.

Not Resting 3-5 minutes

To obtain an accurate blood pressure measurement, it is important that you relax and rest quietly in a comfortable chair for 3 to 5 minutes before a reading is taken. Any activities such as exercise or eating can affect your systolic blood pressure measurement 10 to 20 mmHg.

Arm/Back/Feet Unsupported

When having your blood pressure measured, you should always be seated in a comfortable chair, legs uncrossed, with your back and arm supported. If your back is not supported, your diastolic blood pressure measurement may be increased by 6 mmHg. Crossing your legs has shown to raise your systolic blood pressure by 2 to 8 mmHg. The positioning of your upper arm below your heart level will also result in higher measurements, whereas positioning your upper arm above your heart level will give you lower measurements. These differences can increase/decrease your systolic blood pressure 2mmHg for every inch above/below your heart level.

Emotional State

Stress or anxiety can cause large increases in blood pressure. If you are having your blood pressure taken while thinking about something that causes you to tense up or become stressed, your blood pressure levels could significantly increase.


If you are talking to the nurse/doctor while having your blood pressure taken, studies have shown that your systolic blood pressure measurement may increase 10 to 15mmHg.


Tobacco products (cigarettes, cigars, smokeless tobacco) all contain nicotine which will temporarily increase your blood pressure, so refrain from smoking at least 30 minutes before having a blood pressure measurement taken.


Alcohol and caffeine (sodas, coffee, tea, etc) consumption causes blood pressure levels to spike so stay away from alcohol/caffeine at least 30 minutes before having a blood pressure measurement taken.


Blood pressure tends to increase when you are cold. Therefore, if you are at the doctor’s office and the room temperature is “chilly” to you, be aware that your blood pressure readings may be higher than expected.

Full bladder

Your blood pressure is lower when your bladder is empty. As your bladder gradually fills, your blood pressure increases. Studies have shown that your systolic blood pressure measurements could increase 10 to 15mmHg when you have a full bladder.

From the list above, you can see that small changes in your body, environment, and activities all have a significant impact on your blood pressure measurements. Since there are several factors that influence blood pressure, it is important that medical professionals follow the AHA guidelines for taking blood pressure measurements to avoid misdiagnosis of hypertension and inappropriate prescription of anti-hypertension medications.

Source: SunTech Medical

Read also:

Blood pressure measurement . . . . .

Spanish-style Tapa with Chicken, Raisin and Pine Nuts


4 large skinless, boneless chicken breasts, about 1 lb 5 oz in total
5 tbsp olive oil
1 garlic clove, finely chopped
1 cup pine nuts
generous 1/3 cup extra virgin olive oil
1 small bunch of fresh flat-leaf parsley, finely chopped
salt and pepper


1/4 cup red wine vinegar
1/8 cup superfine sugar
1 bay leaf
pared rind of 1 lemon
scant 1 cup seedless raisins


  1. To make the dressing, put first four dressing ingredients in a pan and bring to a boil, then remove from the heat. Stir in the raisins and let cool.
  2. Slice the chicken breasts widthwise into very thin slices. Heat the olive oil in a large skillet, then add the chicken slices and cook over medium heat, stirring occasionally, for 8-10 minutes, or until lightly browned and tender.
  3. Add the garlic and pine nuts and cook, stirring constantly and shaking the skillet, for 1 minute, or until the pine nuts are golden brown. Season to taste with salt and pepper.
  4. Pour the cooled dressing into a large bowl, discarding the bay leaf and lemon rind. Add the extra virgin olive oil and whisk together. Season to taste with salt and pepper.
  5. Add the chicken mixture and parsley and toss together. Turn the salad into a serving dish and serve warm or, if serving cold, cover and chill in the refrigerator for 2-3 hours before serving.

Makes 6 to 8 servings.

Source: Tapas

Character Food at My Melody Pop-up Cafe

My Melody Characters

Food Combinations Enhance Nutrition

Leslie Beck wrote . . . . . .

You’re probably used to reaching for a handful of nuts when hunger strikes and you want a healthy snack. Nuts are naturally high in unsaturated fat, which is easily oxidized by free radical molecules, causing it to turn rancid. But nuts also contain antioxidants, such as vitamin E, that protect their healthy fats from oxidation.

This is food synergy in action, the idea that the naturally occurring compounds in a whole food work together to create greater health benefits than can be achieved by any of its individual components, be it a vitamin, mineral, fatty acid or particular antioxidant.

You won’t find this orchestrated web of beneficial compounds in highly processed foods. Nor will you find it in a vitamin pill or other nutrition supplements.

Another example of food synergy relates to the “buffering” effect of whole, intact foods. A case in point: dairy products versus calcium supplements.

While not conclusive, there’s concern that consuming calcium in large doses may contribute to coronary artery calcification (the buildup of calcium in fatty plaques in the heart’s artery walls). Studies suggest, though, that the highest risk for calcium buildup occurs among supplement users, people who get most of their calcium from foods have the lowest risk.

It’s thought that the natural food matrix of dairy products – the structure and nutrient content – slows the rise in blood calcium. Consuming a large amount of calcium from supplements, however, can cause quick, large rises in blood calcium that could lead to calcium depositing in artery walls.

Food synergy also occurs when two different foods interact to deliver greater nutritional value – and greater potential health benefits – than if they’re eaten alone. Consider adding these smart food combinations to your menu to make these nutritious foods even better for you.

Eggs and spinach

Adding whole eggs to a spinach salad does more than increase your protein intake. Thanks to the fatty yolk, eggs also boost the body’s absorption of vitamin E, a fat-soluble nutrient that’s needed for a healthy immune system, skin and eyes.

According to a small study from Purdue University published in 2016, when three whole eggs were added to a salad (baby spinach, romaine lettuce, carrot, tomato), the amount of vitamin E absorbed from the vegetables was four- to seven-fold higher than when the salad was eaten without eggs.

The researchers also found that the addition of eggs enhanced the absorption of beta-carotene, lutein and lycopene, antioxidants that, like vitamin E, are best absorbed with fat.

Blueberries and strawberries

Both types of berries contain polyphenols, potent antioxidants thought to help guard against Alzheimer’s disease and cancer. But research from Cornell University suggests you’ll reap even more health benefits if you eat them together.

The researchers found that, compared to any single fruit studied, combinations of fruit had the highest antioxidant activity. It’s thought that the additive and synergistic properties of antioxidants in fruits (and vegetables) are responsible for their protective effects.

Don’t stop at berries. Serve a mixed fruit salad for dessert, add a variety of chopped fruit to oatmeal, or eat a clementine and an apple for a midday snack.

Quinoa and red pepper

Besides delivering a decent amount of fibre and protein, quinoa is also a good source of iron. The problem, though, is that the iron from plant foods (called non-heme iron) isn’t as easily absorbed as the iron in meat (heme iron).

Adding a food that’s high in vitamin C, like red bell pepper (95 mg per one-half cup), to a quinoa salad or pilaf can enhance non-heme iron absorption by four-fold. Vitamin C helps transform non-heme iron into a well-absorbed form.

To increase iron absorption from plant foods, add 25 to 100 mg of vitamin C to the meal. Other excellent sources include broccoli, cauliflower, sweet potato, cantaloupe, kiwifruit, mango, oranges and strawberries.

Green tea and lemon

Green tea is packed with EGCG (epigallocatechin gallate), a flavonoid antioxidant linked to protection from cancer and cardiovascular disease. According to Purdue University, you’ll make more of these antioxidants available for your body to absorb if you add citrus, like lemon, to green tea.

And if you’re drinking tea with a plant-based meal, adding lemon juice helps neutralize the iron-binding effect of compounds in tea called tannins.

Brussels sprouts and walnuts

Brussels sprouts are an excellent source of vitamin K, supplying 109 mcg per one-half cup. You’ll get more of this bone-building vitamin, though, if you eat your sprouts with a little fat.

Add chopped walnuts to salads with raw Brussels sprouts or sprinkle them over steamed sprouts. Along with their heart-healthy fats, they also deliver an omega-3 fatty acid called alpha linolenic acid.

Serve kale, collard greens, spinach and Swiss chard – also very high in vitamin K – sautéed in olive, grapeseed or avocado oil.

Source: The Globe and Mail