Prioritizing Heart Health While Traveling

Living with familial hypercholesterolemia (FH) hasn’t stopped me from exploring the world, but it has made me more intentional about how I travel.

Over the years, I’ve learned how to balance adventure with my heart health, and I want to share what works for me in the hopes that it can help you, too. Whether it’s finding heart-friendly meals, keeping movement a priority, or ensuring I get quality rest, these are the strategies that keep me feeling my best on the road!

1. Finding heart-healthy food options

One of the biggest challenges I’ve faced while traveling is maintaining a balanced diet when surrounded by tempting (but not always heart-friendly) foods. But I’ve found that with a little planning, I can enjoy my travels without compromising my health.

Before a trip, I often look up restaurants with heart-healthy options. I even use apps like HappyCow and Yelp to help me find spots that offer what I'm looking for! When possible, I stop at a grocery store to stock up on snacks like nuts, seeds, fresh fruit, and hummus. This helps me avoid impulsive, unhealthy choices when hunger strikes. I also like to bring my own snacks to the airport; it can get so expensive!

When dining out, I’ve learned to ask for simple modifications at restaurants like grilled instead of fried, dressing on the side, and extra veggies. I always carry a water bottle to ensure I’m drinking enough. It helps curb cravings and keeps me feeling my best.

2. Prioritizing movement while traveling

Movement is a non-negotiable for me, not just because of FH, but because it makes me feel more energized and grounded while traveling. Exploring a city on foot is my favorite way to soak in the sights and stay active. Whenever I can, I opt for walking over taxis or public transport.

Dropping into a yoga class or finding a gym keeps me in my routine and is a fun way to experience a new place. Many studios offer affordable drop-in rates, and I love meeting other movement-minded travelers! I also like to pack resistance bands, a jump rope, and a yoga mat because they don’t take up much space in my luggage and help me stay active no matter where I am. Instead of just sightseeing, I look for activities like hiking, biking, or paddleboarding. It’s a great way to explore while getting in movement that benefits my heart.

3. Prioritizing sleep for heart health

I’ve learned the hard way that poor sleep while traveling can leave me feeling sluggish and off-balance. Now, I make rest a priority just as much as food and movement. Even in different time zones, I try to go to bed and wake up at similar times. Getting outside in natural light helps me adjust faster.

I always pack an eye mask, earplugs, and sometimes even a small travel pillow to create the best sleep conditions, no matter where I’m staying. I’ve also noticed that eating too much or drinking alcohol too close to bedtime affects my sleep quality, so I try to keep heavier meals earlier in the evening. Winding down without screens makes a huge difference in how well I sleep, so I try to avoid scrolling or watching TV right before bed.

Making mindful choices wherever we go

Traveling with FH doesn’t mean missing out on amazing experiences; it just means being intentional. By making mindful choices with food, movement, and rest, I’ve been able to explore the world while keeping my heart health in check.

If you also have high cholesterol or heart disease, or you just want to travel in a healthier way, I encourage you to try these strategies. Your body (and your future self) will thank you!