2024 | What Is Systolic & Diastolic Pressure & The Ideal Numbers

I talk a lot about the importance of having healthy blood pressure numbers not only because I have a family history of blood pressure problems… But also because blood pressure is known as the “silent killer.”

There are no real symptoms to warn you. And surprisingly, ⅓ of adults over the age of 20 have blood pressure problems. So the problem starts early. And the older we get, the worse the numbers become.

For example, over 60% of the population over the age of 65 has blood pressure problems. For women, it’s even worse because of menopause.2,3


Sadly, 70% of the population doesn’t even know they have blood pressure problems, which greatly increases your risk of death by 43%, in addition to other health ailments.2,3

Now, before I give you the ideal blood pressure numbers, let’s first talk about what the numbers even mean.

The top number, known as Systolic, refers to the amount of pressure in your arteries during the contraction of your heart muscle. The bottom number, called Diastolic, refers to your blood pressure when your heart muscle is between beats. Both numbers are important in determining the state of your heart health.


Numbers greater than the ideal range, indicate that your heart is working too hard to pump blood to the rest of your body. This obviously puts more stress on your heart, as well as your veins, blood vessels, and arteries.

In fact, this puts more pressure on your brain as well!

So, what’s the ideal range?… Here’s a quick chart on blood pressure levels.4

Systolic blood pressure

As you can see, anything in the red that’s over 140/90 is considered “high”. The yellow zone is better, but still a problem.

The ideal range is in the green, which is LESS than 120/80. I prefer around 110/70 or 115/75.

Now, the reason I like it lower is that studies1 have found that lower than 120 mmHg Systolic (top number) caused

  • 43% lower risk of cardiovascular accidents
  • 38% lower “heart failure”
  • 27% in fewer deaths
  • 25% lower deaths from “first” heart failures
  • 17% lower heart failures
  • 11% lower cerebrovascular accidents

So lower is better, as long as you feel fine… and preferably done naturally – through specific diet, exercise, and supplements.


So if you want to live longer, having healthy blood pressure levels of 120/80 or lower is a huge benefit and a necessity for total health. I would skip the drugs and try to do it naturally with diet, exercise, and supplements.

And this is really important if you’re over the age of 40 because there is a lot of clinical evidence that aging is a major contributing factor to blood pressure problems because of the change in your hormones.

As I said, this is a very important topic to me personally, because of my family history.

  1. Sprint Research Group, Wright JT, Jr., Williamson JD, et al. A Randomized Trial of Intensive versus Standard Blood-Pressure Control. N Engl J Med. 2015;373(22):2103-16.
  2. http://www.mayoclinic.org/diseases-conditions/high-blood-pressure/basics/definition/con-20019580. Accessed August 22, 2016.
  3. http://www.cdc.gov/bloodpressure/facts.htm. Accessed June 14, 2016.
  4. http://www.bloodpressureuk.org/BloodPressureandyou/Thebasics/Bloodpressurechart/main_content/wFvl/large
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