Blood pressure readings are made up of two separate numbers: Systolic and Diastolic. If your blood pressure is 164/60 (164 over 60) that means your systolic pressure is 164 and your diastolic pressure is 60, which are measured in millimeters of mercury (mmHg).
Your blood pressure reading of 164/60 falls within the Hypertension Stage 2 range, indicating high blood pressure levels. To maintain the well-being of your blood vessels, heart, and organs, it's crucial to meet certain criteria. According to the American Heart Association, your systolic (upper) value should be below 120 mmHg, and your diastolic (lower) value should be under 80 mmHg to be considered ideal.[1]
| Blood Pressure Category | SYSTOLIC mm HG (upper number) | DIASTOLIC mm HG (lower number) | ||
|---|---|---|---|---|
| Severe Low | LESS THAN 80 | or | LESS THAN 50 | |
| Low | LESS THAN 90 | or | LESS THAN 60 | |
| Normal | LESS THAN 120 | and | LESS THAN 80 | |
| Elevated / Pre-Hypertension | 120-129 | and | LESS THAN 80 | |
| Hypertension Stage 1 | 130-139 | or | 80-89 | |
| Hypertension Stage 2 | 140 or HIGHER | or | 90 or HIGHER | → |
| Hypertension Stage 3 (Hypertensive Crisis) | GREATER THAN 180 | or | GREATER THAN 120 |
Sources: American College of Cardiology, American Heart Association
For a blood pressure of 164/60 to be considered "good," the systolic value must be between 90 and 120 mmHg, and the diastolic value must be between 60 and 80 mmHg.
Is 164/60 Good or Bad?
Systolic reading of 164 mmHg is in the Hypertension Stage 2 range. Diastolic reading of 60 is in the Normal range.
Therefore, blood pressure of 164/60 is not good — Hypertension Stage 2.
Tip: Make Sure You're Measuring Your Blood Pressure Correctly
To properly take your blood pressure readings, you should:
1. Sit down comfortably and rest for 5 minutes
2. Relax your arm on a table or armrest so the cuff is at the same level as your heart
3. Tighten the cuff snugly, but not too tight: you should be able to fit one finger between the cuff and your arm
4. Take at least three readings, 1-2 minutes apart, and average the results
164/60 Blood Pressure Symptoms
High blood pressure is often called the "silent killer" because it usually doesn't cause noticeable symptoms until it reaches a severe or life-threatening stage.
Since a 164/60 is considered Hypertension Stage 2, you may experience some symptoms of high blood pressure (hypertension).
Some people with consistently high blood pressure may experience symptoms such as:
- Headaches — Severe and persistent, often felt at the back of the head
- Dizziness or lightheadedness — Feeling dizzy, especially when standing up quickly
- Blurred vision — Vision problems can occur, but this is less common
- Chest pain or palpitations — Some people may experience chest pain or a feeling of their heart racing.
- Shortness of breath — Difficulty breathing or shortness of breath can occur, particularly during physical activity.
- Nosebleeds — Frequent nosebleeds may be a symptom of high blood pressure, but they are not a common symptom and are more likely to be caused by other factors.
- Fatigue or confusion — Feeling unusually tired or confused can be a result of poorly controlled hypertension.
Remember: Blood pressure readings can vary depending on the situation
1. Blood pressure is usually lower at night before sleeping
2. Blood pressure is usually higher in the morning due to the release of cortisol and other hormones
3. Blood pressure can rise when you're nervous, stressed, excited, or physically active
4. Blood pressure can rise temporarily if you drink alcohol or coffee
5. Blood pressure can rise temporarily if you smoke
164/60 Blood Pressure Chart
The chart below shows visualization of the blood pressure 164/60 so you can better understand what it means and where this reading falls on the blood pressure chart.
When looking at the 164/60 BP chart above, both the Systolic pressure (y-axis) and the Diastolic pressure (x-axis) need to be in the "normal" range for 164/60 to be considered good and healthy. As you can see, 164/60 does not fall within the normal range.
164/60 Blood Pressure by Age
years old
Average Blood Pressure by Age
Sources: Mean systolic and diastolic blood pressure in adults aged 18 and over in the United States, 2001-2008 and NHANES 2017-2018
164/60 is above the normal range for all age groups, which indicates Hypertension Stage 2.
Here is the average blood pressure by age in a table:
Average Blood Pressure by Age (8-80)
| Age | Male (systolic/diastolic) | Female (systolic/diastolic) |
|---|---|---|
| Age 8 | 100/39 | 98/42 |
| Age 9 | 101/40 | 101/46 |
| Age 10 | 103/49 | 102/52 |
| Age 11 | 105/52 | 103/54 |
| Age 12 | 105/57 | 105/58 |
| Age 13 | 107/55 | 105/60 |
| Age 14 | 111/57 | 105/61 |
| Age 15 | 110/61 | 106/65 |
| Age 16 | 111/63 | 106/63 |
| Age 17 | 112/65 | 108/62 |
| Age 18 | 115/66 | 107/62 |
| Age 19 | 114/63 | 107/62 |
| Age 20 | 118/66 | 105/61 |
| Age 21 | 119/69 | 111/66 |
| Age 22 | 118/67 | 111/65 |
Sources: American College of Cardiology, American Heart Association
Now that you know what your blood pressure reading of 164/60 means, what should you do about it?
What should you do if you have 164 over 60 (164/60) blood pressure?
Here is a step-by-step guide for what you should do if you have a blood pressure reading of 164/60:
1. Make sure your blood pressure reading is accurate
If your blood pressure registers at 164/60 in the comfort of your home, you should first make sure that your blood pressure reading is accurate.
If you are using a home blood pressure monitor, follow these steps to ensure an accurate reading:
How to Make Sure Your 164/60 Blood Pressure Reading is Accurate
- Sit down comfortably: Sit upright with your back straight and supported on a chair, with your feet flat on the floor. Rest your arm on a table or armrest so the cuff is at the same level as your heart. Don't cross your legs.
- Rest for 5 minutes: Sit quietly for at least 5 minutes before taking your blood pressure reading. Avoid talking or moving during this time. Focus on slow, regular breathing to help you relax.
- Take multiple readings: Take at least three readings, 1-2 minutes apart, and average the results.
Here's a calculator for averaging multiple blood pressure readings:
| Systolic (top number) | Diastolic (bottom number) | |
|---|---|---|
| 1st reading | ||
| 2nd reading | ||
| 3rd reading | ||
| Average | ? / ? | |
2. Consult with your doctor about your blood pressure
If your blood pressure registers at 164/60 in the comfort of your home, it's strongly advisable to have it professionally evaluated by your doctor. Only a trained medical expert can clinically assess your condition to validate the accuracy of your 164/60 reading.
When in the doctor's office, you may have a condition called "white coat hypertension," where your blood pressure readings are higher in a clincal setting (like at the doctor's office) but remain lower at home or during daily activities (like at home).
Is 164/60 a "White Coat Hypertension" Reading?
The American Heart Association recognizes "white coat hypertension" as a condition where blood pressure readings consistently spike in a clinical setting (at least 140/90 mmHg) but remain lower at home or during daily activities (below 130/80 mmHg). This designation applies to individuals not previously treated for hypertension.
Is 164/60 a "White Coat Effect" Reading?
It's worth noting that "white coat hypertension" differs from the "white coat effect," where blood pressure is higher in a clinical environment compared to measurements taken at home or during daily activities. The white coat effect can occur in both treated and untreated patients, with a significant difference of more than 20/10 mmHg between clinical and non-clinical settings.
Approximately 15% to 30% of people may experience white coat hypertension. ([2])
Is 164/60 a "Masked Hypertension" Reading?
On the other hand, "masked hypertension" is a condition where blood pressure readings appear normal in a clinical setting but are actually elevated when measured at home. Research from the European Society of Hypertension suggests that 10% to 30% of individuals may have masked hypertension, which is associated with a heightened risk of heart disease.[3]
Masked hypertension is not yet fully understood, but it is thought that sleep apnea, autonomic dysfunction, diabetes, and chronic kidney disease may be contributing factors.[4]
3. Make lifestyle changes to improve your blood pressure
If your blood pressure registers at 164/60, you may consider making some lifestyle changes to improve your blood pressure.
Lowering blood pressure often involves a combination of lifestyle changes and, in some cases, medication as advised by a healthcare professional. Here are some lifestyle changes that can help lower blood pressure:
- Reduce Sodium Intake: Limit your salt (sodium) intake. Try to consume less than 2,300 milligrams (about one teaspoon) of sodium per day.
- Weight Management: If you are overweight, losing even a small amount of weight can have a significant impact on your blood pressure. Aim for a healthy BMI (Body Mass Index). Calculate your BMI →
- Regular Exercise: Engage in regular physical activity. Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week, along with muscle-strengthening activities on two or more days per week.
- Quit Smoking and Nicotine Use: Smoking, vaping, and other forms of nicotine use can raise blood pressure. Nicotine is a stimulant and vasoconstrictor, which means it causes blood vessels to narrow and blood pressure to rise. Quitting smoking and nicotine use can help lower blood pressure.
- Stress Management: Make time for stress-relieving activities, such as walking outside, meditation, yoga, or deep breathing exercises. Try a box breathing exercise, where you breathe in for 4 seconds, hold for 4 seconds, breathe out for 4 seconds, and hold for 4 seconds. Repeat this cycle for 5 minutes.
- Sleep Well: Aim for 7-9 hours of sleep per night. Proper sleep can help lower blood pressure by reducing stress hormones and allowing the body to rest and recover.
These simple lifestyle changes can help lower blood pressure and improve overall health. If you have high blood pressure, it's important to consult with your doctor before making any significant changes to your diet or exercise routine.
4. Monitor your blood pressure regularly
It's important to monitor your blood pressure regularly to track your progress and make sure your blood pressure is within a healthy range.
If you have 164/60 blood pressure, you should take your blood pressure readings throughout the day to make sure your blood pressure is not too high.
5. Exercise regularly to lower your blood pressure
A recent study from the British Journal of Sports Medicine suggests that isometric exercises are the most effective for lowering blood pressure.
Isometric exercises are static exercises where the muscles are contracted without movement of the joints. Examples of isometric exercises include planks, wall sits, and the yoga pose "chair pose."
The study found measured the effects of different types of exercise on blood pressure, and here's what they found:
| Type | Examples | BP Reduction (mm Hg) | 164/60 can become |
|---|---|---|---|
| Aerobic exercise | Running, cycling, swimming | −4.49/–2.53 | 159/57 (Low) |
| Dynamic resistance | Push ups, pull ups, weightlifting | –4.55/–3.04 | 159/56 (Low) |
| Combined training | Aerobic + dynamic resistance | –6.04/–2.54 | 157/57 (Low) |
| High-intensity interval training | Sprinting, burpees | –4.08/–2.50 | 159/57 (Low) |
| Isometric exercise | Wall sits, planks | –8.24/–4.00 | 155/56 (Low) |
Based on this study, here's a simple exercise routine you can follow to lower your blood pressure:
Isometric Exercise Routine for 164/60 Blood Pressure
| Day | Exercise | Duration | Rest Period |
|---|---|---|---|
| Monday | Wall Sits | 1-2 minutes | 1-4 minutes |
| Wall Sits | 1-2 minutes | 1-4 minutes | |
| Wall Sits | 1-2 minutes | 1-4 minutes | |
| Wall Sits | 1-2 minutes | 1-4 minutes | |
| Wednesday | Wall Sits | 1-2 minutes | 1-4 minutes |
| Wall Sits | 1-2 minutes | 1-4 minutes | |
| Wall Sits | 1-2 minutes | 1-4 minutes | |
| Wall Sits | 1-2 minutes | 1-4 minutes | |
| Friday | Wall Sits | 1-2 minutes | 1-4 minutes |
| Wall Sits | 1-2 minutes | 1-4 minutes | |
| Wall Sits | 1-2 minutes | 1-4 minutes | |
| Wall Sits | 1-2 minutes | 1-4 minutes |
Following a simple exercise routine like this can help you lower your 164/60 blood pressure.
Always consult with your doctor before starting a new exercise routine.
6. Plan a diet for 164/60 blood pressure
A healthy diet can help lower blood pressure. Here is a step-by-step guide to planning a diet for 164/60 blood pressure:
- Reduce Sodium Intake: Limit your salt (sodium) intake. Try to consume less than 2,300 milligrams (about one teaspoon) of sodium per day.
- Limit Alcohol Intake: If you drink alcohol, do so in moderation. Limit to one drink per day for women and up to two drinks per day for men.
- Limit Caffeine: Caffeine is a stimulant, which means it can temporarily raise blood pressure. Limit caffeine intake to 400 milligrams per day (about 4 cups of coffee). But if you have high blood pressure, it's best to avoid caffeine altogether.
- Reduce Processed Foods: Processed foods like fast food, frozen meals, and packaged snacks often contain high levels of sodium and unhealthy fats. Reducing your intake of sugary foods and drinks, as well as refined carbohydrates like white bread and pasta, can help control blood pressure.
The DASH Diet is a dietary plan designed to help prevent and manage high blood pressure.
It stands for "Dietary Approaches to Stop Hypertension" and consists of eating:
- Fruits and Vegetables: High intake of fruits and vegetables, which are rich in essential vitamins, minerals, and antioxidants. Aim to include a variety of colorful options in your diet.
- Whole Grains: This means opting for whole wheat bread, brown rice, quinoa, oats, and whole-grain pasta instead of their refined counterparts.
- Lean Proteins: Include lean protein sources in your diet, such as poultry, fish, lean cuts of meat, tofu, legumes (beans, lentils, and peas), and nuts. Limit red meat and processed meats.
- Diary Products: Select low-fat or fat-free dairy products like skim milk, low-fat yogurt, and reduced-fat cheese to reduce saturated fat intake.
- Nuts, Seeds, and Legumes: Incorporate nuts, seeds, and legumes (such as almonds, walnuts, flaxseeds, and beans) into your diet for healthy fats, fiber, and protein.
- Limit Saturated and Trans Fats: Reduce the consumption of foods high in saturated and trans fats, such as fried foods, fatty cuts of meat, and commercially baked goods.
- Sweets and Sugary Beverages: Limit sugary snacks, desserts, and beverages, as they can contribute to weight gain and higher blood pressure.
- Sodium (Salt) Reduction: Reduce sodium intake by choosing low-sodium or no-salt-added options and seasoning food with herbs and spices instead of salt. The DASH diet recommends keeping daily sodium intake to no more than 2,300 milligrams (about one teaspoon).
- Portion Control: Be mindful of portion sizes to avoid overeating and manage calorie intake.
The DASH diet is not a strict, one-size-fits-all plan but rather a flexible framework that provides guidelines for healthier eating. It promotes a balanced diet rich in nutrients and low in unhealthy fats, sugar, and sodium.
This dietary approach has been shown to help lower blood pressure, reduce the risk of heart disease, and improve overall cardiovascular health.
Before starting any diet plan, it's advisable to consult with a healthcare provider or registered dietitian to ensure it aligns with your specific health needs and goals. They can help you create a personalized DASH diet plan that suits your lifestyle and dietary preferences.
7. Be aware of additional risk factors linked to high blood pressure
While you might be aware of the lifestyle factors that can contribute to high blood pressure, there are additional risk factors that you should be mindful of. Understanding these risk factors can help you take proactive steps to manage your 164/60 blood pressure and reduce your risk of cardiovascular problems.
- Age: As you get older, the likelihood of developing high blood pressure increases. This is because blood vessels tend to become less flexible and stiffer with age, making it harder for the heart to pump blood efficiently.
- Family History: Your genetics play a significant role in your risk of high blood pressure. If you have a family history of hypertension, you may be genetically predisposed to the condition.
- Chronic Stress: Stress is a part of daily life, but chronic stress can have a detrimental impact on your blood pressure. When you experience stress, your body releases hormones that can cause your heart rate and blood pressure to rise. Prolonged stress can contribute to chronic hypertension.
- Sleep Apnea: Sleep apnea is a sleep disorder characterized by interrupted breathing during sleep. It has been linked to high blood pressure because it can disrupt the body's normal sleep patterns and affect hormones that regulate blood pressure.
- Medical Conditions: Certain medical conditions, such as diabetes and kidney disease, can increase your risk of developing high blood pressure.
- Weight: Having a body mass index (BMI) of 25 or higher can increase your risk of high blood pressure. If you are overweight or obese, losing even a small amount of weight can have a significant impact on your blood pressure.
What should you do when your blood pressure is 164 over 60 (164/60) during pregnancy?
If your blood pressure is
164
/
60
during pregnancy, you should contact your doctor immediately.
Hypertension Stage 2 blood pressure during pregnancy can be a sign of preeclampsia, a serious condition that can lead to complications for both mother and baby.
Preeclampsia can occur after the 20th week of pregnancy and is a leading cause of maternal and fetal complications.
Preeclampsia may progress rapidly so it's important to contact your doctor right away if you have 164/60 blood pressure during pregnancy.
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