1. Lose the excess poundsYour blood pressure rises as your weight goes up and even losing five kilos can bring it down by several points. So check your body mass index (BMI) and waist circumference to determine if you're overweight.
Losing the excess weight gradually and steadily is key to keeping it off in the long run: Experts recommend setting a healthy goal of losing 10 percent of weight within a six-month period. Meaning a person who weighs, say, 80kg should set a goal of losing 8kg in the next six months.
2. Increase your physical activityRegular physical exercise - at least 30 to 60 minutes most days of the week – can lower your blood pressure significantly. And it doesn't take long to see a difference. If you've been sedentary, exercising can lower your blood pressure within a few weeks.
Incorporate cardio workout which strengthens the heart, such as brisk walking, as well as strength training (lifting weights) which can help control blood pressure and declines in bone density.