We all know the phrase, “Watch your blood pressure!”—often said half-jokingly as a reminder to slow down. But what does it actually mean to take care of your blood pressure? And why does it matter if it stays high for years, even when you feel fine?
Blood pressure reflects how hard your heart and blood vessels work every single day. Over time, those small daily demands add up and shape how well the body copes with aging.
In this blog, we look at what blood pressure really tells us, how it changes over time, and how it connects to long-term health and longevity.
table of contents
Understanding blood pressure
Blood pressure itself refers to the force with which blood pushes against the walls of the arteries as the heart pumps. It is usually expressed using two numbers. The upper number also known as the systolic value reflects the pressure when the heart contracts, while the lower number or diastolic value, shows the pressure when the heart relaxes between beats.
These values are commonly grouped into general categories:
| Category | Systolic | Diastolic |
|---|
| Low blood pressure – hypotension | Below ~90 mmHg | Below ~60 mmHg |
| Normal | Around 90–120 mmHg | Around 60–80 mmHg |
| High blood pressure – hypertension | 130 mmHg or higher | 80 mmHg or higher |
Blood pressure in numbers
High blood pressure is often described as a “silent” condition. Many people live with it without clear symptoms, even though it gradually affects how the heart and blood vessels age.
The World Health Organization WHO reports that in 2024, an estimated 1.4 billion people aged 30–79 worldwide were living with hypertension, yet only just over one in five had it under control. As blood pressure tends to rise with age, it has become an important part of the conversation around healthy aging and longevity.
Why do we get high blood pressure?
Blood pressure changes over time as a result of both biological processes and long-term habits. Some changes develop gradually with age and are largely unavoidable. Others are shaped by daily choices such as diet, physical activity, stress management, and sleep quality. This explains why blood pressure often increases as we get older, yet still develops differently from one person to another.
Research shows that blood pressure is shaped by more than lifestyle alone. Genetics play a meaningful role. Large population studies suggest that around 30–50% of the variation in blood pressure is inherited, meaning some people are more likely to develop high blood pressure than others, regardless of lifestyle. The remaining part is influenced by long-term habits and environmental factors.
In short
Blood pressure changes with age due to both genetics and lifestyle. Some people are genetically more prone to stiffer blood vessels over time. Lifestyle still plays a role. An unhealthy diet can raise LDL cholesterol, which may build up in the blood vessel walls, making them narrower and less flexible. As blood vessels stiffen, blood pressure rises..
Why high blood pressure matters early
One of the reasons high blood pressure is often underestimated is that it not always causes immediate discomfort. In fact, elevated blood pressure can quietly affect the body for years. Constantly increased pressure places ongoing strain on the blood vessels, gradually making them stiffer and less flexible over time.
Research from long-term population studies shows that blood pressure levels earlier in life help shape cardiovascular risk later on. In other words, it is not only how high blood pressure becomes that matters, but also how long the body is exposed to it. Addressing blood pressure earlier is therefore less about reacting to disease and more about protecting vascular health and supporting healthy aging over decades.
How blood pressure changes with age
Blood pressure is not static. It naturally fluctuates throughout the day and changes over the years, shaped by age, lifestyle, and overall cardiovascular health. This is why, as mentioned earlier, two people with the same reading on paper can have very different long-term outcomes.
As we age, arteries gradually lose elasticity. The heart has to work harder to move blood forward, which helps explain why blood pressure often rises with age. Lifestyle factors such as diet, physical activity, stress, sleep, and body weight can either accelerate or slow down this process.
Rather than following a straight line, blood pressure often develops in patterns over time. Some people experience a steady increase, others remain relatively stable for many years, and some manage to lower their levels through consistent lifestyle changes. Research shows that these long-term patterns — often referred to as blood pressure trajectories — are more closely linked to future health than a single measurement taken at one point in time.
Key factors that influence blood pressure over time include:
- Age-related changes in blood vessels
- Diet quality and salt intake
- Physical activity and daily movement
- Stress levels and nervous system balance
- Sleep quality and recovery
- Body weight and metabolic health
- Alcohol intake and genetic background
Blood pressure and longevity
Blood pressure rarely feels urgent, which is exactly why it plays such a quiet role as we age. Many people live for years with slightly elevated values without noticing clear symptoms. Over time, though, consistently higher pressure places extra strain on the heart and blood vessels and gradually affects how well they function.
High blood pressure is closely linked to conditions that influence lifespan, particularly heart disease and stroke. Since cardiovascular disease remains, according to WHO, the leading cause of death worldwide, blood pressure becomes part of the longevity conversation — even if it does not feel relevant in everyday life.
Long-term studies show that it is not a single reading that matters most, but how long the body is exposed to elevated pressure. Data from the Women’s Health Initiative illustrates this well: women aged 65 and older with systolic blood pressure around 120 mmHg had the highest likelihood of reaching age 90, while higher levels were associated with lower survival.
Seen through a longevity lens, blood pressure reflects how well the cardiovascular system copes with life over time. Supporting healthy levels is less about short-term fixes and more about protecting vascular health across the years.
How you can support a healthier blood pressure
Blood pressure usually responds gradually. This is why many people ask how long it takes before lifestyle changes affect blood pressure. In many cases, small improvements can appear within weeks, while more meaningful changes develop over months of consistency.
Diet
Diet influences blood pressure through salt balance, inflammation, and how well blood vessels function. Eating patterns rich in vegetables, fruits, whole foods, and plant compounds are consistently linked to healthier blood pressure levels. Reducing excess salt and ultra-processed foods can also make a noticeable difference over time.
Read much more about foods and longevity here: The complete guide to nutrition for longevity – foods, diets, and more.
Certain plant compounds have received attention for their role in vascular health. Anthocyanins, found in deeply coloured fruits and berries, have been studied for their potential to support endothelial function.
Read more about anthoyanins and its benefits here: Function and benefits of anthocyanins.
Endothelial function
Describes how well the inner lining of blood vessels can relax and widen to regulate blood flow. Healthy endothelial function helps keep blood vessels flexible and supports normal blood pressure.
Exercise
Regular movement helps blood vessels stay flexible and supports healthy blood flow. Both aerobic exercise and resistance training are associated with lower resting blood pressure over time. Consistency matters more than intensity — even moderate activity, done regularly, can support long-term balance.Read more about exercises for longevity here: Exercises for longevity
Stress and recovery
Chronic stress keeps the body in a prolonged state of alert, which can raise blood pressure over time. Supporting recovery through adequate sleep, relaxation, and everyday stress management helps the nervous system return to balance. Simple habits such as walking, breathing exercises, and time outdoors all play a role.
Other supportive factors include sleep quality, alcohol moderation, long-term weight stability, and social connection.
You might also find this blog interesting: Meditation & yoga for longevity.
Supplementing your way to better blood pressure
Lifestyle choices such as diet, movement, stress management, and sleep form the foundation of healthy blood pressure. Alongside these habits, certain supplements may offer supportive benefits as part of a broader approach.
It is worth noting that medical treatments for high blood pressure do exist and can be effective. Decisions around medication always belong with a healthcare professional. The focus here is on nutritional support, not treatment.
Several plant-based compounds have been studied in relation to cardiovascular health. Polyphenols — found in fruits, berries, and plant extracts — are associated with vascular function and antioxidant support. Anthocyanins, for example, have been studied for their potential role in supporting endothelial function and healthy blood flow.
Other compounds such as resveratrol, grape seed extract, spermidine, and ergothioneine are also researched for their links to vascular health and healthy aging. These nutrients do not act in isolation but may support the underlying processes that influence blood pressure over time.
Supplements work best when they complement healthy habits rather than replace them.
References
- World Health Organization (WHO). Hypertension. Fact sheet. Geneva: WHO; 2024.
- World Health Organization (WHO). Cardiovascular diseases (CVDs). Fact sheet. Geneva: WHO; 31 July 2025.
- Haring B, Andrews CA, Hovey K, Shadyab AH, LaCroix AZ, Martin LW, et al. Systolic blood pressure and survival to very old age: results from the Women’s Health Initiative. medRxiv [Preprint]. 2023 Jun 29. doi:10.1101/2023.06.22.23291783.
- Ehret GB, Ferreira T, Chasman DI, Jackson AU, Schmidt EM, Johnson T, et al. The genetics of blood pressure regulation and its target organs from association studies in 342,415 individuals. Nat Genet. 2016;48(10):1171–1184. doi:10.1038/ng.3667.
- Liu M, Zhang S, Chen X, Zhong X, Xiong Z, Yang D, et al. Association of mid- to late-life blood pressure patterns with risk of subsequent coronary heart disease and death. Front Cardiovasc Med. 2021;8:632514. doi:10.3389/fcvm.2021.632514.
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