High Blood Pressure Isn’t a Mystery — It’s a Message

By Dr. Schehrezade Khan | MyWellnessMD 
Evidence-based care. Clear answers. Real results. 

Let’s get one thing straight: high blood pressure isn’t just a number. It’s your body telling you something is off — and it’s not going to fix itself. 

At MyWellnessMD, I work with busy professionals who don’t have time to waste. They want real solutions that work for their life, not generic handouts or 10-minute visits. 

You don’t need more confusion. You need a clear, strategic plan — built around your labs, your lifestyle, and your long-term goals. That starts with understanding what causes high blood pressure, and more importantly, what actually works to treat it. 

What Causes High Blood Pressure? 

There’s no one cause, but here’s what I see most often in my practice: 

• High-sodium, low-fiber diets 

• Sedentary routines (especially desk jobs) 

• Chronic stress with no release valve 

• Weight gain around the midsection 

• Alcohol overuse or smoking 

• Sleep issues like apnea or poor sleep hygiene 

• Genetics and underlying conditions like diabetes or kidney disease 

The good news? Most of these are fixable. You just need a plan. 

6 Real Habits That Lower Blood Pressure (That You Can Start This Month) 

Forget vague advice. These are clear, proven strategies you can implement now — not “someday.” 

1. No Alcohol for 30 Days

Alcohol raises blood pressure. Period. 
Action: Go alcohol-free for one month. Track your sleep and energy. Most patients feel better in 2 weeks. 

2. Add 20 Minutes of Movement Daily

No gym required. Just move. 
Action: Walk after dinner. Use the stairs. Try a free YouTube workout. Aim for consistency, not perfection. 

3. Eliminate Processed Foods for One Meal a Day

Start small to make it stick. 
Action: Choose one meal (like lunch) to prep using whole foods — lean protein, fiber-rich veggies, healthy fat. 

4. Cut Sodium to Under 2,000 mg/day

It’s hiding in sauces, dressings, and “healthy” snacks. 
Action: Read every label. Delete high-sodium foods from your weekly grocery list. 

5. Replace One Screen Hour with Sleep

Poor sleep raises cortisol, which raises BP. 
Action: Set a “screens off” alarm. Aim for 7+ hours. If you snore or wake up tired, get screened for sleep apnea. 

6. Monitor Your BP Weekly at Home

If you don’t track it, you can’t improve it. 
Action: Buy an automatic blood pressure cuff and log your readings every Sunday. Share them with your doctor. 

Why This Matters 

You can take the meds — and many people need to. But medication without lifestyle changes? It’s like bailing water from a boat with a hole in the bottom. 

At MyWellnessMD, I don’t do one-size-fits-all protocols. I help patients: 

• Understand their numbers and what’s driving them 

• Build a personalized, high-impact lifestyle plan 

• Stay consistent with expert support and accountability 

This isn’t concierge medicine. It’s common sense, delivered with precision and care. 

Ready to Get Serious About Your Blood Pressure? 

You deserve better than waiting months to be seen or walking out of your appointment with more questions than answers. 

If you’re a high-performing adult with high blood pressure, and you’re ready for a no-BS plan that works — book your consultation at MyWellnessMD today. 
Because healthcare should give you clarity, not confusion.