OK this will be tough because you will have to be three things that will feel horrible right now. Planned, patient and persistent. Anyone thinking this is easy, has never had to work hard on something for a duration.
Your health is in a bad way so the intensity will have to be infuriatingly low and that will require patience you will not want to be using when wanting to regain health. A lot of medications also make you feel lethargic, making this even harder.
Activities will be the simple stuff like steady walking, static cycling etc. at a level where you barely feel like you are doing anything at all. The only intensity increases will be duration for at least the first few months, anything else will put your blood pressure under strain and literally risk your life. So infuriating and insulting as these things will feel you will need to persist if you want to succeed and accept that this will not be a quick fix.
Plan your food. I don't know what you do for a living but have helped out night drivers before who could only find services and greasy spoons for food. Have food made in advance and eat only what you bring with you. High BP with healthy heart means the issue is likely to be diet related and large volume of low density cholesterol in your blood vessels.
You can spend a fortune on the latest fad foods for cutting this down or eat the stuff most of them are derived from, simple cheap oats, these are high in high density cholesterol, which may sound bad but is exactly what you need. Think of low density like wax and high like sand, the wax sticks to the sides of your vessels, the sand scrubs them clean, there is more to it, but this is close enough to be accurate.
The rest of your diet needs to be balanced and sensible, don't go for drastic changes or fad diets, just eat a safe mix of complex carbs (rice, pasta, oats, potatoes etc.), proteins like meat, eggs etc. but not in massive volumes, and nutrient carrying fats with emphasis on reduction and consideration of volume of saturates and cholesterol count. Milk carries saturated fat, but even full cream is only 4% fat and this is rich in vitamins and minerals, so keep it, the reduction needs to be in added oils and fats, potatoes and pasta are good when steamed or boiled then finished off by adding a bit of wine or some herbs and spices, in contrast chips or pasta salad glistening with olive oil is not going to help.
Monitoring your diet like this takes effort and time.
The planning will feel arduous and excessive at first, and you will try some things and hate them. Be prepared for this and persevere, there will be sensible foods you like. One of the guys I helped out loved curries, so he steamed some rice, veg and lean meat then had a marinade of wine and curry powder that he would leave the pre-cooked food in all day. In the evening it was a simple matter of cooking this off in a wok containing a desert spoon of oil until the wine boiled away and he loved it. My diet is bland and boring most of the time, because I like that stuff most people need flavour and assume that means fat or sugar rich additives.
The picture I am painting is of a long and difficult journey. If you want your health back it will be exactly that. It will have taken a lot of time for you to get where you are so it will take a lot to get you out of it. I don't know but will assume that at 32 you have been doing very little and eating badly for at least 12 years. If you consider that it could take a year or 2 to get back to a reasonable standard of health you would have to agree it's not a bad exchange to undo a lot more time of damage.
Smoking wise. You have to really want to quit. I hate cigarette smoke and find every effect ugly and disgusting, but I also know that stopping and restarting repeatedly makes people less likely to quit forever so will say if you are not ready to give up don't.
Traps people fall into. Team quitting, meaning when a few go back to it they don't see the point and do the same. Quitting because they feel they think they should, if it isn't something you want to your very core, it's not enough, nicotine is one of the most addictive substances around so you are a fully legal drug addict, and it will take a massive amount of commitment to quit. Cold turkey, works for some, but if you have struggled, use assistance, if nothing else it's cheaper, nicotine is one harmful part of cigarettes, the substitutes have none of the others so if you get hooked on them for a year or more before weaning off it's still good. Not thinking about the withdrawal symptoms, addiction is serious and withdrawal is tough, your body will punish you for not giving it the daily dose of drug it has been used to, if you aren’t ready for every feeling from the increased nervous tension to the shortness of breath you will find it harder.
Some good news to finish off with. If you do everything you need to life will be more enjoyable, because your body will be able to cope with more enabling you to do more with ease. In short it is worth it.
There is a reason us fitness fanatics wander around grinning annoyingly, it’s the steady flow of endorphins and general feeling of superiority that always makes us feel good. Exercise is one thing good at releasing endorphins, if you don’t remember the other, definitely time to get fitter. The superiority complex is not as bad in most as in me, but anyone saying it doesn’t feel good to do more than you expected and achieve new goals is lying. I felt fitness and strength at my level was well beyond my reach in my youth so having gained them makes me feel great, I hope you go for it and learn just how great it feels.