Health Changes

So my blood pressure is up. What can I do? Adjust my diet, excercise and lifestyle to try to bring the blood pressure down. I put a yellow post-it note on the picture over my desk:

3/1
170/70
199
19

That is my goal: by March 1st, my blood pressure will be about 170/70 and I will weigh 199 pounds with less than 19% body fat.