The 2025 holiday season has officially kicked off, but for people managing high cholesterol, the season can also bring the temptation to indulge in foods notorious for raising your cholesterol: red meats, buttery treats, festive alcoholic beverages, and processed foods.
While it’s OK to enjoy treats in moderation, don’t undo all of your progress with a season of indulgence. You can enjoy the holidays and manage your cholesterol at the same time.
Below, Dr. Henock Saint-Jacques and his team of experts at Harlem Cardiology share five tips to manage your cholesterol during the holidays.
Holiday meals often involve multiple courses and rich dishes. Instead of skipping meals earlier in the day (which can backfire and leave you ravenous), try to eat smaller portions and choose a variety of foods.
Fill half your plate with vegetables and lean proteins, and enjoy smaller portions of your favorite indulgences.
You don’t have to miss out on flavor. Swap high-fat ingredients for healthier options:
Even small changes like these can make a difference in your cholesterol levels.
Saturated fats are types of fat found in foods like butter, fatty meats, fried foods, and full-fat dairy. They’re harmful for your heart because they can raise LDL (“bad”) cholesterol and increase your risk of heart disease.
Read labels carefully and try to avoid foods containing partially hydrogenated oils. Instead, focus on nuts, seeds, and healthy fats like those in fish or avocado.
For dessert, try fresh berries, baked apples with cinnamon and walnuts, or chia pudding made with almond milk instead of heavy cream.
The holidays are busy, but it’s not worth skipping your workout. Exercise is non-negotiable when it comes to managing your cholesterol.
For example, regular exercise can lower blood pressure by an average of 3–4 mmHg and reduce LDL cholesterol by 3–6 mg/dL. Research also shows that physically active individuals have a 21% lower risk of developing cardiovascular disease and a 36% lower risk of dying from it compared to those who are inactive.
A brisk walk after meals, taking the stairs, or doing a short home workout can help improve your heart health, reduce high blood pressure, and improve your digestion.
Bonus: Staying active also helps counteract the extra calories consumed during festive gatherings.
Plan ahead by deciding which indulgent foods you’ll enjoy and which you’ll limit. You might also bring heart-healthy desserts to a party so you know there’ll be something you can eat guilt-free.
If you take cholesterol-lowering medications, be consistent with your doses and follow Dr. Saint-Jacques' guidance.
Set a reminder to take your cholesterol medication on time. Skipping doses can reduce the effectiveness of your treatment.
High cholesterol doesn’t cause noticeable symptoms, so it’s possible to have high cholesterol and not even realize it.
The Centers for Disease Control and Prevention (CDC) estimates that 86 million adults aged 20 and older have total cholesterol levels above 200 mg/dL, and another 25 million have levels above 240 mg/dL. Yet, 40% of adults with high cholesterol don’t even know they have it.
Getting your levels checked is easy. Dr. Saint-Jacques can check your cholesterol numbers through a simple blood draw. That way, if you do have high cholesterol, you can make a plan before the holidays hit.
The holidays don’t have to derail your heart health.
As a Fellow of the American College of Cardiology, Dr. Henock Saint-Jacques is on a mission to protect your heart health no matter what season it is.
To get started, call our East Harlem, New York City, office at 646-381-2181 or click here to schedule an evaluation.
