Hi
Feel for you as mine always goes sky high in the docs now! Even last visit I got there early, did deep breathing, sat up right, feet on floor, didn't talk and still high and yet at home it's perfect apart from nights when I have bad sleep, it seems to go up the next day. Are you sleeping well?
There are lots of things that affect your BP so have a think what these could be. I have found that brisk walking and exercise has given me better readings. Stay hydrated, good diet etc. BP can rise with age but also if it's in the family it might be an inherited trait.
A glass of beetroot juice a day is supposed to be good for it, I've been doing it for a while so maybe it helps.
When you take it be seated calmly for a few mins, feet flat on floor, empty bladder and make sure the cuff and arm is at the right height. Take three readings and maybe at different times of the day so you might start to see a pattern?
Hope it comes down soon!