How do I raise my body fat percentage and lower blood pressure?

I’m 22% body fat which is a bit below what I’m expected. I am meant to be between 25% – 30% so I’m not that far off. I eat well and such just want to be a bit healthier.

Also I have a Blood pressure test (at school so not very accurate) that said the bottom number was very high how do I lower that.
I was laughing while the test was done cause of my friends though.