Article in English: As your weight increases, chances are your blood pressure and related heart-stresses are increasing too. In some cases, just a loss of ten pounds can show you a decrease in your blood pressure levels. Consult your doctor on a healthy target weight.  It's very important that you know the target weight range for your height and work to maintain it. If you are overweight or obese, know how much you need to lose to reach your target weight range. Begin working toward that goal, even if you know it will take a long time to reach it. Each pound lost is a success that will help you live a healthier life! In addition to the number on the scale, your waistline measurement matters, too. Men with a waistline of 40 inches (101.6 cm) or more and women with a waist of 35 inches (88.9 cm) or more at an increased risk of hypertension. Asian men and women run on a scale of about 3 inches (7.6 cm) smaller (for both sexes). Apart from losing that excess weight, regular cardio exercise can significantly lower your blood pressure within weeks. That's about as close to instant gratification as you're gonna get.  Good examples of cardio activity include walking, running, dancing, or aerobics classes. Even making small efforts helps. Squeezing in a 15 minute walk before work is definitely better than nothing. You don't have to get your workout in all in one go! Having an active lifestyle is all about finding small ways to get moving. It doesn't necessarily mean going to the gym! To make sure that you're getting the full benefits of your workout, make sure that your heart rate ranges between 50-70% of your maximum heart rate. To get your maximum heart rate, subtract your age from 220. For example, someone who is 32 would have a maximum heart rate of 188, which means that's the most beats their heart should make in one minute. A cardio range for a 32-year-old would be .50*188 to .70*188, or 94-132 beats per minute. In small amounts, red wine can lower your blood pressure slightly. However, drinking in moderate amounts can exacerbate...

Summary in Chinese:
注意你的体重。 每周几乎每天运动30至60分钟。 限制饮酒。 避免烟草产品。 减少摄取咖啡因。 记录每天吃的食物。 检查食物标签。