BP 150/95 at 45. Doctor says lifestyle first, tablets later. Kya karna chahiye?

Went for a routine check for insurance and the doctor made me sit for 10 minutes and checked again. Same reading. He said I have three months to bring it down with lifestyle otherwise medicine will start. My problem is my life. Shop from 10 to 9, lunch from the dhaba next door, dinner at 10:30 with family, tension about payments all day. Salt I can reduce, that much I understood. Walking I can try in the morning. Those who managed to bring BP down without tablets, what was the one change that made the difference? I don't want to be on medicine for the rest of my life at 45.