Blood Pressure Log and Chart: Free Online Tracker You Can Print
If your doctor has asked you to check your blood pressure at home, a simple log makes it easy to see your real pattern. Readings at the doctor’s office can be higher or lower than your everyday numbers, so home readings give a fuller picture.
This free blood pressure log shows the category for every reading, works out your averages, draws a trend chart, and prints a clean log to bring to your appointment. No app or sign-up needed.
Blood Pressure Log
Record your readings, see which category each one falls in, and print a log for your doctor.
Categories follow the American Heart Association. Your readings are saved only in this browser on this device. This log is for record-keeping and can’t diagnose high blood pressure.
Blood Pressure Chart for Adults
| Category | Systolic (top number) | Diastolic (bottom number) | |
|---|---|---|---|
| Normal | Less than 120 | and | Less than 80 |
| Elevated | 120 to 129 | and | Less than 80 |
| Stage 1 high blood pressure | 130 to 139 | or | 80 to 89 |
| Stage 2 high blood pressure | 140 or higher | or | 90 or higher |
| Severe high blood pressure | Higher than 180 | and/or | Higher than 120 |
Source: American Heart Association. If your two numbers fall into different categories, the higher category applies.
Blood Pressure Chart by Age: Does the Normal Range Change?
For adults, the categories above are the same at every age. A reading under 120/80 is considered normal whether you're 30, 50 or 70. What changes with age is how common high blood pressure becomes:
- Blood pressure tends to rise with age, especially the top number, as arteries become stiffer.
- For women, blood pressure often rises after menopause. Before menopause, women on average have lower blood pressure than men of the same age. After menopause, this gap narrows or reverses.
- Older adults may have a personal target set by their doctor, based on their overall health.
That's why checking your blood pressure regularly matters more after 40, even if it's always been normal.
How to Measure Your Blood Pressure at Home
- Use a validated upper-arm cuff. Wrist cuffs and smartwatches are less reliable.
- Avoid caffeine, exercise and smoking for 30 minutes before measuring.
- Empty your bladder first.
- Sit quietly for 5 minutes with your back supported and feet flat on the floor.
- Rest your arm on a table at heart level, with the cuff on bare skin.
- Don't talk during the reading.
- Take 2 readings, 1 minute apart, and log both.
- Measure at the same times each day, such as morning before medicine and evening before dinner.
Most doctors want to see readings from at least a week before making decisions.
What Your Readings Mean
- One high reading doesn't mean you have high blood pressure. Stress, caffeine, pain or a full bladder can all push it up. Your average over time matters most.
- Readings that are often 130/80 or higher are worth discussing with your doctor.
- If a reading is higher than 180/120, wait 5 minutes and check again. If it's still that high, contact your doctor right away.
When to Call 911
Call 911 if your blood pressure is higher than 180/120 and you have any of these:
- Chest pain
- Shortness of breath
- Back pain
- Numbness or weakness
- Changes in vision
- Difficulty speaking
Ways to Help Lower Blood Pressure
- Move more. Regular walking helps. Track it with our steps to miles calculator and walking calorie calculator.
- Cut back on salt and processed foods.
- Eat more vegetables, fruit, beans and whole grains.
- Limit alcohol.
- Sleep 7 or more hours. Poor sleep is linked with higher blood pressure. See our sleep calculator.
- Manage stress and don't smoke.
- Take medicines as prescribed if your doctor recommends them.
If you notice heart palpitations along with your readings, read heart palpitations during menopause: when to worry.
Frequently Asked Questions
What is a normal blood pressure for a woman over 40?
Less than 120/80, the same as for all adults.
Is 130/80 high blood pressure?
130/80 is in the stage 1 high blood pressure range. One reading isn't a diagnosis, so keep logging and talk to your doctor.
What time of day is best to check blood pressure?
Morning (before medicine and coffee) and evening are common times. Checking at the same times each day matters most.
Why is my blood pressure higher at the doctor's office?
This is called "white coat" high blood pressure. Home readings help your doctor see the full picture.
Are my readings private?
Yes. They're saved only in your browser on this device. Nothing is sent to us. Clearing your browser data deletes them.
Can I use this on my phone?
Yes. It works in any modern phone browser.
Related Tools
This log is for record-keeping and general information only. It can't diagnose high blood pressure and is not medical advice. Read our Medical Disclaimer and Editorial Policy.
Sources
- American Heart Association: Understanding Blood Pressure Readings
- American Heart Association: 2025 High Blood Pressure Guideline, Top Things to Know
- CDC: Measure Your Blood Pressure
- NHLBI: High Blood Pressure