7 Travel Tips if You’re Living With High Triglycerides

Traveling can upend your routine for managing your high triglycerides, but your condition doesn’t take a break when you’re away from home. So, how can you stay on track?

These seven tips will help you stick to your usual medication regimen, eat healthy, and maintain the good habits you need to stay the course.

1. Pack a High Triglycerides Travel Kit

• Water Bottle Stay hydrated with simple H₂O, or add a squeeze of lemon for some extra flavor. Having water at the ready means you’ll be less likely to have sugary drinks, which you should limit when you have high triglycerides, says Frances Largeman-Roth, RDN, a registered dietitian-nutritionist based in New York City.
• Pill Organizer and Medications If your doctor has prescribed medications for your triglycerides, bring enough for your whole trip plus a few extra days, just to be safe.

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• Healthy Snacks Packing your own options means you don’t have to choose among sweets and refined carbohydrates, both of which can work against triglyceride management. Try unsalted nuts and dried fruit, dried edamame, whole-grain peanut butter crackers, or a low-sugar protein bar.
• A Homemade Meal, if Needed A homemade sandwich, grain-and-bean salad, or another balanced meal may help you avoid relying on fast food or airplane meals. Aim for ingredients like fruits or vegetables, lean protein, whole grains, and unsaturated fat.
• A Sleep Mask, Earplugs, and Neck Pillow Better rest can help you stay energized. And when you feel good, it’s easier to make healthy choices like eating balanced meals and being active.

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2. Manage Medications on the Move

• Make sure you have enough medication. As mentioned, be sure to take enough for your planned stay plus three extra days to account for any delays.
• Pack everything in your carry-on bag. Even if your checked bag gets lost, you’ll have access to your medication.
• Bring a copy of your prescription. In case your medicine does get lost, you can quickly get a fresh supply from a local pharmacy.
• Stick with your dosing schedule. While you should generally take triglyceride medications at the same time each day, a short delay while adjusting to a new time zone is unlikely to have a major impact, says Yu-Ming Ni, MD, a cardiologist and lipidologist at MemorialCare Heart and Vascular Institute at Orange Coast Medical Center in Fountain Valley, California. “Just resume your regular schedule as soon as you can,” he says. Discuss any questions about dosing with your doctor before your departure. If you miss a dose, take your next dose as soon as you can, but don’t double-up or take extra doses.

3. Optimize Nutrition on the Go

Whether you’re home or away, diet plays a major role in triglyceride management. “That’s why it’s especially important to stay mindful of what you’re eating, particularly when traveling and trying unfamiliar foods,” says Dr. Ni.

• Build meals around lean proteins, whole grains, and small amounts of healthy fat. Look for bean- and grain-based dishes that are paired with seafood, Largeman-Roth says.
• Limit alcohol. Trade alcoholic drinks for sparkling water, or if you plan to enjoy small amounts of alcohol, order a wine spritzer. “They’re refreshing and make your 5-ounce wine serving go further,” says Largeman-Roth.
• Limit fried foods and refined carbohydrates. Both can make it harder to control your triglycerides, so steer clear as much as possible, Ni says.
• Look at restaurant menus ahead of time. Planning can help you pick spots with healthier options. If you can’t check ahead, don’t hesitate to ask restaurants how dishes are prepared, this can make a meaningful difference in your choices, says Ni.
• Keep healthy snacks with you. They’ll help you stay satisfied, so you don’t need to grab sugary or packaged snacks.

4. Make a Plan to Stay Active

5. Safeguard Your Sleep

• Get sunlight exposure during the day, which helps you feel more alert.
• Use caffeine strategically during the day if it helps you stay awake.
• Limit or avoid alcohol, which can disrupt your sleep.
• Drink a lot of water.
• Take a short 15- to 20-minute nap if needed during the day.

6. Soothe Your Stress

7. Plan for Emergency Care When Traveling

Planning ahead can help medical emergencies go smoother when you’re away from home. To be prepared, you should:

• Find out if your healthcare plan has coverage at your destination; if it doesn’t, look into traveler’s insurance.

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• Identify nearby hospitals or emergency centers near where you’re staying.

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• Carry a card with a list of your conditions and medications.

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