A. 4. Lose extra weight, as obesity is directly proportional to blood pressure. Overweight upset breathing pattern in sleep (sleep apnea), which escalates the blood pressure. Losing an insignificant amount of weight reduces blood pressure. With every one-kilogram weight loss, 1mm Hg blood pressure is reduced. Regular exercise like jogging, swimming for 150 minutes a week, or 30 minutes in most of a week, can lower the blood pressure by 5 to 8mm Hg.A consistent workout is necessary to keep your blood pressure under control; stopping it can increase the blood pressure. Take healthy, nutrient, well-balanced food to maintain healthy blood pressure. Avoid food with saturated fat, and cholesterol, eat food enriched with potassium, as this negates the effect of sodium. Fruits and vegetables are rich in potassium. Consuming alcohol in moderation; a drink or two a day for men, and one drink per day for women, can lower the blood pressure by 4mm HG.