Lab basics

Cholesterol numbers explained: what your levels mean

Understand your cholesterol numbers, what LDL and HDL mean, and how to improve your cholesterol levels naturally.

By Arhaan Delawalla, founder · Not reviewed by a clinician · Updated · 2 min read

Overview

Cholesterol is a waxy substance your body needs to build cells, but too much can build up in your arteries and increase heart disease risk. A lipid panel measures your cholesterol levels.

Understanding your numbers

Total cholesterol

  • Desirable: Under 200 mg/dL
  • Borderline high: 200-239 mg/dL
  • High: 240 mg/dL and above

LDL cholesterol ("bad")

LDL carries cholesterol to your arteries. Lower is better.

  • Optimal: Under 100 mg/dL
  • Near optimal: 100-129 mg/dL
  • Borderline high: 130-159 mg/dL
  • High: 160-189 mg/dL

HDL cholesterol ("good")

HDL carries cholesterol away from arteries. Higher is better.

  • Low (risk factor): Under 40 mg/dL (men), under 50 mg/dL (women)
  • Good: 40-59 mg/dL
  • Optimal: 60 mg/dL and above

Triglycerides

  • Normal: Under 150 mg/dL
  • Borderline high: 150-199 mg/dL
  • High: 200-499 mg/dL

Self-care tips

  1. Eat heart-healthy fats: olive oil, avocados, nuts
  2. Increase soluble fiber: oats, beans, fruits
  3. Exercise regularly: 150 minutes of moderate activity per week raises HDL
  4. Limit saturated fats: red meat, full-fat dairy
  5. Avoid trans fats: found in processed foods
  6. Maintain a healthy weight
  7. Quit smoking: improves HDL within weeks

When to seek care

Discuss medication with your doctor if lifestyle changes aren't enough, you have additional heart disease risk factors, or your LDL remains above 190 mg/dL.

Knowing your cholesterol numbers empowers you to take steps to protect your heart health.

Common questions

What is a healthy cholesterol level?

Total cholesterol under 200 mg/dL, LDL under 100 mg/dL, HDL above 60 mg/dL, and triglycerides under 150 mg/dL are considered optimal.

Can you lower cholesterol without medication?

Yes, many people can lower cholesterol through diet changes (more fiber, healthy fats), regular exercise, weight loss, and quitting smoking.

How often should cholesterol be checked?

Adults should get a lipid panel every 4-6 years. More frequent testing if you have risk factors or are on cholesterol medication.

Sources and further reading

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