What dietary changes and cardio vs weights helped stage 1 hypertension, and how long

[Brian_S]

I was recently diagnosed with stage one hypertension, and my doctor suggested lifestyle changes before medication, focusing on diet and exercise. I'm a bit overwhelmed trying to figure out a sustainable plan. For others managing hypertension through lifestyle, what dietary adjustments made the most noticeable difference in your readings? I'm specifically confused about sodium intake versus the DASH diet, and whether certain types of exercise like weight training are as effective as consistent cardio for lowering blood pressure. How long did it take before you saw measurable results from these changes?