What is a normal blood pressure?
Your blood pressure is the force of your blood pushing against your blood vessels. Doctors give you two numbers, and both matter. This guide shows what is normal for adults in the UK, what your numbers mean, and what to do when they are off.
For most adults in the UK, an ideal blood pressure sits between 90/60 mmHg and 120/80 mmHg. A clinic reading of 140/90 or higher (135/85 at home) counts as high under NICE guidance. Below 90/60 counts as low.
Two numbers, one story
Every reading is written as one number over another, measured in millimetres of mercury (mmHg). Doctors treat either number being high as high blood pressure.
The pressure when your heart beats and pushes blood out into your body. It is the higher of the two numbers.
The pressure when your heart rests and refills between beats. It is the lower of the two numbers.
Your pressure moves with every workout, meal, and night of sleep.
That is why one number can never tell the whole story.
Where does your reading sit?
The UK uses NICE thresholds, which are different from the US ones. Home averages run slightly lower than clinic readings, so both are shown.
| Category | Clinic reading | Home average | What it means |
|---|---|---|---|
| Low | Below 90/60 | Below 90/60 | Often harmless. See a GP if you feel dizzy or faint. |
| Ideal | 90/60 to 120/80 | 90/60 to 120/80 | The healthy zone. Keep doing what you are doing. |
| High-normal | 120/80 to 140/90 | 120/80 to 135/85 | Not high yet. A good time to build better habits. |
| Stage 1 high | 140/90 or higher | 135/85 or higher | Talk to your GP or a pharmacist about next steps. |
| Stage 2 high | 160/100 or higher | 150/95 or higher | See your GP soon. Treatment is usually discussed. |
| Severe | 180/120 or higher | 180/120 or higher | Get medical help the same day. With chest pain, blurred vision or confusion, call 999. |
Thresholds: NICE guideline NG136. One high reading is not a diagnosis. Blood pressure moves all day, which is why averages over time matter more than any single number.
Check a reading
Type in a clinic reading and see where it sits on the UK scale. For information only, not a diagnosis.
Does normal change with age?
The NHS uses the same thresholds for all adults. Blood pressure does tend to rise with age, because blood vessels slowly stiffen. That makes regular checks more useful as you get older, not less.
There is one exception. If you are 80 or over, NICE sets a slightly higher clinic target of below 150/90 mmHg.
A full chart by age and sex is coming soon in this guide series.
What affects your blood pressure
Some of these you can change. Some you can only watch. All of them show up in your numbers.
Salt
Too much salt makes your body hold water, which raises pressure. The NHS advice is under 6g a day.
Weight
Extra weight makes your heart push harder. Losing even a few kilos can lower your reading.
Movement
Active bodies keep blood vessels flexible. Regular walks count. So do workouts.
Alcohol & smoking
Both push your pressure up over time. Cutting back is one of the fastest wins.
Stress & sleep
Stress hormones tighten blood vessels, and short nights keep them tight. Rest is not optional.
Age & family history
You cannot change these. Knowing them tells you how closely to watch your trend.
Three situations worth acting on
Low with symptoms
Low readings are often harmless. If they come with dizziness, fainting or unusual tiredness, book a GP visit. Common causes include dehydration and new medication.
High on repeat
One high reading can just be a stressful day. If it stays high across a week of readings, talk to your GP, or get a free check at many pharmacies, including Boots.
Severe, act today
Get medical advice the same day. If it comes with chest pain, shortness of breath, blurred vision or confusion, call 999.
This guide is for information, not medical advice. Always talk to your doctor about your own readings.
How to improve your numbers
Six changes with the strongest evidence behind them. Small, boring, and they work.
Eat less salt. Aim for under 6g a day, most of it hides in ready-made food.
Move most days. A brisk 30-minute walk counts.
Keep a healthy weight. Every kilo down takes load off your heart.
Drink less alcohol. Stay inside the UK guideline of 14 units a week.
Sleep 7 to 9 hours. Your pressure should drop at night, give it the chance.
Keep tracking. Trends over weeks show what actually works for your body.
One reading is a moment. Your pressure is a pattern.
A cuff gives you one number at one minute of the day. Your blood pressure changes minute to minute, and the readings that matter most, like what happens overnight, are the ones a cuff never sees.
The HLTH Band measures blood pressure continuously at the wrist. It uses optical PPG sensors with pulse transit time (PTT) algorithms. You calibrate it once against a baseline reading, then it quietly tracks day and night.
- Continuous, day and night
- Trends and averages in the app
- One-time baseline calibration
- Share your history with your doctor
More in this guide series
This page is the hub of our blood pressure guide. The deeper chapters are on the way.
Blood pressure chart by age and sex
UK ranges in one interactive chart.
How to measure accurately at home
Cuffs, wearables, and the mistakes to avoid.
Low blood pressure symptoms
Causes, what is normal, and when to worry.
High blood pressure: when to act
NICE stages and changes that actually work.
Blood pressure during sleep
Why your nighttime numbers matter most.
Blood pressure for women
How it changes across life stages.
Blood pressure questions, answered
What is a normal blood pressure for adults in the UK?
For most adults in the UK, an ideal blood pressure sits between 90/60 mmHg and 120/80 mmHg. Under NICE guidance, a clinic reading of 140/90 mmHg or higher (135/85 at home) counts as high blood pressure, and below 90/60 counts as low. Readings between 120/80 and 140/90 are normal but a good prompt to build healthier habits.
What do the two blood pressure numbers mean?
The top number (systolic) is the pressure when your heart beats and pushes blood out. The bottom number (diastolic) is the pressure when your heart rests between beats. Both are measured in millimetres of mercury (mmHg), and either one being high counts as high blood pressure.
Is 140/90 high blood pressure?
Yes. Under NICE guidance a clinic reading of 140/90 mmHg or higher is Stage 1 high blood pressure (135/85 or higher at home). One high reading is not a diagnosis, so if it stays high across a week of readings, talk to your GP or a pharmacist.
Does normal blood pressure change with age?
The NHS uses the same thresholds for all adults. Blood pressure does tend to rise with age as blood vessels stiffen, so regular checks matter more as you get older. The one exception: if you are 80 or over, NICE sets a slightly higher clinic target of below 150/90 mmHg.
Where can I check my blood pressure in the UK?
You can check it at your GP surgery, at many pharmacies including Boots (often free), or at home with a validated cuff or a wearable like the HLTH Band. Home averages over several days tell you more than any single reading.
How can I lower my blood pressure without medication?
The changes with the strongest evidence are eating less salt (under 6g a day), moving most days, keeping a healthy weight, drinking less alcohol (under 14 units a week), and sleeping 7 to 9 hours. Tracking your trend over weeks shows what actually works for your body.
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