I am in need some healthy dieting tips really bad

Hi my name is Nick. I am 24 years old and am about 30 lbs overweight. I also already have high blood pressure which is not supplemented well with my anxiety disorder. But what I was wanting to know is just a couple of small tips that I can work on everday on things to eat and what not. I know you are suppossed to have exercise and a proper diet, but I also know that this is the real world and that I am probably not gonna go run five miles before I go to work. I am not really just overly concerned with my weight as much as I am with getting my proper vitamins and minerals. I know if I could get myself on some kind of a half-decent diet my weight would go down anyway. But I also need some advice on boosting my immune system, Vitamin C, fish oil, and all that other stuff I see on the shelves at Wal-Mart. Seems like that is the rave, and I would like to get in on that little secret. I just dont know anything about Vitamins and minerals. So somebody help me.