I need a complete healthy meal plan

[mindflayer]

You are probably the first male in your family even to think about a plan of action. Good on you. See a doctor for genetics and books for eating better.
there must be a TON of info on the net regarding diet for specific health problems.

For other Easy life extending tips
I really like the Real Age Makeover Dr. M. Roizen
Watch his show on PBS if you ever get a chance.

[chitown]

About a year ago I grabbed a copy of "The Abs Diet" book, and it has helped me a lot. Similar to you I was always in shape, but never ate healthy, and really knew little about it. This book taught me a ton. Lots of little things you can do to improve without changing you life much.

Also lays out meal plans/guides like you are looking for.

[zer0]

if you start making fish your main protein source i would imagine your heart would thank you.

you can supplement things like hawthorne berry extract and celery seed extract to help with high BP, easily found at any cvs/target/cosco/whatever is near you