A few thoughts about this, related to research:
1. Nurses and doctors rarely, if ever, take blood pressure properly. They complain that they know this (though if you ask them the details they actually don't know the precise details of how to take BP) but don't have enough time. This is nonsense.
How to take BP
1. Wait a MINIMUM of 30 minutes after eating or exercise.
2. Sit FIVE MINUTES doing nothing. Not intentionally relaxing, just doing nothing.
3. Take the BP BUT MAKE SURE WHEN YOU TAKE IT YOU DON'T MOVE THE ARM WITH THE CUFF! I had one nurse who reluctantly agreed to wait 5 minutes then grabbed my arm and pulled it BEFORE taking the BP. One doctor said that waiting 5 minutes was "cheating" (because it gave time for you to relax? She never made it clear why she thought that). I suppose doctors aren't taught research methodology? ALL the studies of BP are done according to this protocol; if you don't do it according to the protocol IT IS NOT ACCURATE
2. But what if it IS higher in the office when taken properly? I've seen research over the last 19 years that I've been tracking it and there is considerable argumentation about whether it matters. If for no other reason, the fact described above, that BP is rarely taken correctly in the office
3. BP changes all the time. It's best if you have a 24 hour ambulatory measuring device, but if you only have a monitor, take it AT LEAST 2 TIMES (waiting a minute or two in between) and if you're recording it, record both AND the average of the two. It's the average you're going to want to track.
4. If you need more things to do to get your BP under control, monitor your sleep routine (try to get close to 7 hours, NOT over 8 1/2, and try to get to bed and wake up at roughly the same time all 7 days a week, and finally, make SURE you use the last 10-20 minutes of your day as a "wind down" time to relax, breathe, meditate, etc. Listen to calm music if you don't know how to meditate. But you really don't need any meditation practice or instruction - just notice that whatever you're doing, there is an effortless awareness of what you're doing and thinking, 24 hours a day. Just notice that effortless awareness.