Navigating Familial Hypercholesterolemia During the Holiday Season

The holidays are such a fun and festive time — but, let’s be real, they’re also bittersweet when you’re dealing with a chronic health condition like familial hypercholesterolemia (FH). There’s delicious food everywhere, and most of it isn’t exactly heart-friendly.

But, over the years, I’ve picked up a few tricks to enjoy the season without completely throwing myself out of heart-healthy balance. If you’re in the same boat, maybe these tips can help you, too.

1. Don’t make it all about the food

Yeah, the holidays are super food-focused, but there’s so much more to them than what’s on the table. I try to focus on the people, the vibes, and the memories instead of obsessing over the food. Whether it’s playing games, swapping gifts, or just hanging out, shifting the focus helps take some of the pressure off.

2. Bring your own dish

This one’s a lifesaver. I always bring a dish I know I can eat and feel good about. Something like a big salad with avocado or roasted veggies with a lemony dressing usually works. Not only does it give me peace of mind, but it’s also a great way to contribute to the meal. Plus, these dishes tend to get a lot of love from everyone else, too.

3. Make balanced choices

When I’m at a holiday meal, I scope out the options and go for the ones that work best for me: lean proteins, roasted veggies, and whole grains. If there’s something rich or indulgent I really want, I’ll grab a small portion and savor it. I also love splitting dessert with my sister. It’s not about skipping the fun stuff — just keeping things balanced.

4. Beware of hidden surprises

Holiday dishes can be sneaky. A salad might seem like a good choice until you realize it’s drowning in a creamy dressing. Same goes for casseroles or veggie sides that are loaded with butter and cheese. If I’m not sure what’s in something, I take a small portion to play it safe.

5. Stay active

It’s easy to skip workouts or sit around all day during the holidays, but I always feel better when I stay active. Even just a quick walk after a big meal or some yoga in the morning makes a huge difference. It helps me feel more balanced and keeps the holiday stress in check.

6. Cut yourself some slack

Look, nobody’s perfect, especially during the holidays. If I have an extra slice of pie or go overboard on mashed potatoes, I don’t beat myself up about it. One meal isn’t going to ruin everything. The important thing is getting back on track and not letting one slip-up spiral into a whole season of unhealthy choices.

7. Speak up

This one took me a while to get comfortable with, but it’s important. If I’m going to someone else’s house, I’ll politely ask what’s on the menu or let them know about my dietary needs. Most people are super understanding, and it makes the whole experience way less stressful.

8. Celebrate even the small wins

Sometimes it’s the small things that keep me motivated. Maybe I said no to a second helping of something I didn’t really need, or I discovered a new heart-healthy recipe that’s actually delicious. These little moments remind me that I’m doing my best, and that’s something to feel good about.

Enjoying ourselves while finding balance

At the end of the day, the holidays don’t have to be all-or-nothing. It’s totally possible to enjoy yourself while still making choices that support your health. For me, it’s all about finding that balance and focusing on what really matters: the people I’m with and the memories we’re making. That’s what the holidays are all about, right? Happy holidays to you!