What cholesterol level is good?

How much cholesterol is too much? In this article we answer the question: What cholesterol level is good? We also take a deep dive into cholesterol and debunk some misconceptions about it.

Let’s dive in! 

Recommended cholesterol levels by age and sex

Recommended cholesterol levels by age and sex can vary slightly depending on the source, but in general, they are as follows:

Children and Teens (19 and Younger)

• Total cholesterol: Less than 200 mg/dL
• LDL cholesterol: Less than 110 mg/dL
• HDL cholesterol: More than 45 mg/dL
• Triglycerides: Less than 170 mg/dL

Adults (20 and Older)

• Total cholesterol: Less than 200 mg/dL
• LDL cholesterol: Less than 100 mg/dL
• HDL cholesterol: More than 40 mg/dL
• Triglycerides: Less than 150 mg/dL

Women (20 and Older)

• HDL cholesterol: More than 50 mg/dL

It is important to note that these are just general guidelines. Your doctor may recommend different cholesterol levels for you based on your individual risk factors for heart disease. For example, if you have diabetes or a family history of heart disease, your doctor may recommend lower cholesterol levels.

What Are The Different Types of Cholesterol?

There are two main types of cholesterol: low-density lipoprotein (LDL) cholesterol and high-density lipoprotein (HDL) cholesterol.

• LDL cholesterol, often called “bad” cholesterol, can build up on the walls of your arteries and form plaques. Plaques can narrow your arteries and make it difficult for blood to flow to your heart and brain. This can increase your risk of heart disease and stroke. So the deeper answer to what cholesterol level is good is that very low LDL is better
• HDL cholesterol, often called “good” cholesterol, helps to remove LDL cholesterol from your arteries and carry it back to your liver. The liver then flushes it from the body. This helps to lower your risk of heart disease and stroke.

In addition to LDL and HDL cholesterol, there are two other types of cholesterol:

• Very-low-density lipoprotein (VLDL) cholesterol is a type of lipoprotein that carries triglycerides, a type of fat, to your tissues. If you have high levels of triglycerides, you may also have high levels of VLDL cholesterol.
• Chylomicrons are a type of lipoprotein that carries triglycerides from your small intestine to your liver.

Factors that influence cholesterol levels

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What cholesterol level is good? This is a common question that many people ask, but the answer is not so simple. Cholesterol levels depend on a number of factors, some of which we can control and some of which we cannot. Let’s take a look at some of these factors and how they affect cholesterol levels.

One of the most important factors is diet. 

Eating a diet that is high in saturated and trans fats can raise cholesterol levels. These fats increase the amount of LDL cholesterol, which is the bad kind of cholesterol that can clog the arteries and cause heart problems. Saturated fats are found in red meat, full-fat dairy products, and processed foods. Trans fats are found in fried foods, margarine, and some baked goods. To lower cholesterol levels, we should avoid or limit these foods and eat a diet that is high in fiber and soluble fiber. These fibers help to lower cholesterol levels by binding to cholesterol in the digestive system and removing it from the body. Soluble fiber is found in oats, beans, lentils, and fruits and vegetables.

Another factor that influences cholesterol levels is weight.

 Being overweight or obese can increase cholesterol levels, especially LDL cholesterol. This is because excess fat can interfere with the liver’s ability to regulate cholesterol production and removal. Losing weight can help to lower cholesterol levels by improving the liver’s function and reducing inflammation.

Exercise is also a factor that affects cholesterol levels. 

Lack of exercise can lower HDL cholesterol levels and raise LDL cholesterol levels. HDL cholesterol is the good kind of cholesterol that helps to remove excess LDL cholesterol from the arteries and protect against heart disease. Exercise can help to raise HDL cholesterol levels and lower LDL cholesterol levels by improving blood circulation, burning fat, and strengthening the heart.

Age . 

Cholesterol levels tend to rise as we age, especially after menopause for women. This is because the body produces more cholesterol as it gets older and becomes less efficient at removing it. However, this does not mean that we have to accept high cholesterol levels as inevitable. We can still lower our cholesterol levels by following a healthy lifestyle.

Genetics. 

Some people are genetically predisposed to high cholesterol levels, meaning that they inherit genes that make their bodies produce more cholesterol or remove less of it. This can make it harder for them to lower their cholesterol levels, even if they follow a healthy diet and exercise regularly. However, this does not mean that they have to give up hope. They can still lower their cholesterol levels by taking medications prescribed by their doctors.

Other medical conditions can also affect cholesterol levels. 

Certain medical conditions, such as diabetes and hypothyroidism, can raise cholesterol levels by affecting the metabolism of glucose and fats in the body. These conditions can also increase the risk of heart disease by damaging the blood vessels and nerves. Therefore, it is important to treat these conditions properly and monitor their effects on cholesterol levels.

Medications can also influence cholesterol levels. 

Some medications, such as steroids and birth control pills, can raise cholesterol levels by altering the hormones in the body. These medications can also have other side effects that can affect the heart health. Therefore, it is important to consult with a doctor before taking any medications and follow their instructions carefully.

As you can see, there are many factors that can affect cholesterol levels, both positively and negatively. What cholesterol level is good depends on these factors and on your overall health status. The best way to find out your optimal cholesterol level is to get a blood test from your doctor and discuss your results with them. They will be able to tell you what your target cholesterol level should be and how to achieve it.

What cholesterol level is good for you may not be the same as what is good for someone else. Therefore, it is important to personalize your approach to lowering your cholesterol level based on your individual needs and preferences. By doing so, you will be able to improve your heart health and reduce your risk of heart disease.

How to test your cholesterol levels

To find out what cholesterol level is good for you, you need to have a blood test called a lipid panel. This test measures four different types of cholesterol in your blood:

• Total cholesterol: the total amount of cholesterol in your blood
• LDL cholesterol: the “bad” cholesterol that can clog your arteries
• HDL cholesterol: the “good” cholesterol that can protect your arteries
• Triglycerides: another type of fat that can raise your risk of heart disease

Before the test, you have to fast for 9-12 hours. This means you cannot eat or drink anything except water. This ensures that the test results are accurate and reliable.

The test itself is quick and easy. A nurse or phlebotomist will draw a small sample of blood from a vein in your arm. The blood sample will be sent to a lab for analysis.

You will usually get your results within a few days. Your doctor will review the results with you and explain what they mean. They will also advise you on any lifestyle changes or medications that can help you lower your cholesterol levels and reduce your risk of heart disease and stroke.

How often should you test your cholesterol levels?

The general guideline is that adults should have their cholesterol levels tested every 5 years starting at age 20. However, this may vary depending on your individual risk factors for heart disease. Some of these risk factors are:

• High blood pressure
• Diabetes
• Family history of heart disease
• Smoking
• Obesity

If you have any of these risk factors, your doctor may advise you to test your cholesterol levels more frequently. For example, if you have diabetes, you should have your cholesterol levels tested at least once a year. Similarly, if you have a family history of early heart disease, you should have your cholesterol levels tested every 1 to 2 years.

The goal of testing your cholesterol levels is to keep them within a healthy range. What cholesterol level is good for you depends on your age, gender, and overall health as we mentioned above.

How to lower your cholesterol levels

Here are some simple steps you can take to lower your cholesterol levels and improve your heart health:

Eat a healthy diet

 The food you eat can have a big impact on your cholesterol levels. To lower your LDL and raise your HDL, you should eat a diet that is low in saturated and trans fats and high in fiber and soluble fiber. Saturated and trans fats are found in foods like butter, cheese, red meat, and processed foods. They can raise your LDL and lower your HDL. Fiber and soluble fiber are found in foods like oats, beans, lentils, fruits, and vegetables. They can help to lower your LDL by binding to it and removing it from your blood. Soluble fiber can also help to regulate your blood sugar levels and prevent diabetes, which can also affect your cholesterol levels.

Exercise regularly

Physical activity can also help to lower your cholesterol levels and boost your heart health. When you exercise, you burn calories and fat, which can reduce your weight and your LDL levels. You also increase your HDL levels, which can protect your arteries from damage. Any type of exercise can help, but aerobic exercise is especially beneficial. Aerobic exercise is any activity that makes your heart beat faster and makes you breathe harder, such as walking, jogging, cycling, or swimming. You should aim for at least 30 minutes of moderate-intensity aerobic exercise most days of the week.

Maintain a healthy weight

Your weight can also affect your cholesterol levels. If you are overweight or obese, you are more likely to have high levels of LDL and low levels of HDL. This can increase your risk of heart disease and stroke. Losing weight can help to lower your LDL and raise your HDL levels. You don’t have to lose a lot of weight to see the benefits. Even losing 5-10% of your body weight can make a difference. To lose weight, you should eat a healthy diet and exercise regularly. You should aim to lose 1-2 pounds per week, which is a safe and sustainable rate.

Quit smoking

Smoking is one of the worst things you can do for your cholesterol health. Smoking can damage your arteries and make them more prone to clogging by LDL. Smoking can also lower your HDL levels and make it harder for them to remove LDL from your blood. Quitting smoking can help to improve your cholesterol levels and reduce your risk of heart disease and stroke. Quitting smoking is not easy, but it is possible with the right support and motivation. You should talk to your doctor about quitting smoking programs and resources in your area.

Take medication, if prescribed by your doctor

Sometimes, diet and lifestyle changes are not enough to lower your cholesterol levels to a healthy range. In that case, your doctor may prescribe medication to help you lower your LDL and/or raise your HDL levels. There are many different types of cholesterol medications available, such as statins, fibrates, niacin, bile acid sequestrants, ezetimibe, PCSK9 inhibitors, etc. Your doctor will choose the best one for you based on your individual health needs, such as your age, medical history, risk factors, etc. You should follow your doctor’s instructions on how to take the medication and report any side effects or concerns.

These are some additional tips for lowering your cholesterol levels:

• Choose lean protein sources, such as chicken, fish, and beans.
• Limit your intake of red meat and processed meats.
• Choose whole grains over refined grains.
• Eat plenty of fruits and vegetables.
• Use healthy fats, such as olive oil and avocado oil, instead of saturated and trans fats.
• Avoid sugary drinks, such as soda and juice.
• Limit your alcohol intake.

By following these tips, you can lower your cholesterol levels and improve your heart health. Remember: what cholesterol level is good depends on many factors, such as your age, gender, family history, etc. You should check with your doctor regularly to monitor your cholesterol levels and adjust your treatment plan accordingly.

Benefits of having good cholesterol levels

When you cholesterol level is good, you get many benefits, including:

Reduced risk of heart disease

Heart disease is the leading cause of death worldwide. It occurs when the arteries that supply blood to the heart become narrowed or blocked by plaques, which are deposits of fat, cholesterol, and other substances. High levels of LDL cholesterol can contribute to plaque formation and increase the risk of heart disease. On the other hand, high levels of HDL cholesterol can help to remove LDL cholesterol from the arteries and prevent plaque formation. Therefore, having good cholesterol levels can reduce the risk of heart disease, including heart attack and stroke.

Reduced risk of stroke

Stroke is the second leading cause of death worldwide. It occurs when the blood supply to the brain is interrupted or reduced, depriving brain tissue of oxygen and nutrients. This can cause damage to the brain cells and affect various functions, such as movement, speech, memory, and vision. High levels of LDL cholesterol can increase the risk of stroke by causing plaque formation in the arteries that supply blood to the brain. On the other hand, high levels of HDL cholesterol can help to protect the brain from plaque formation and reduce the risk of stroke.

Improved blood pressure

Blood pressure is the force that blood exerts on the walls of the arteries as it flows through them. High blood pressure, or hypertension, is a condition where the blood pressure is too high for a prolonged period of time. High blood pressure can damage the arteries and increase the risk of heart disease and stroke. HDL cholesterol can help to improve blood pressure by removing LDL cholesterol from the arteries and reducing plaque formation. This can lower the resistance in the arteries and make it easier for blood to flow through them.

Reduced inflammation: 

Inflammation is a natural process that helps the body to heal from injury and infection. However, chronic inflammation can lead to a number of health problems, such as heart disease, stroke, diabetes, cancer, arthritis, and Alzheimer’s disease. High levels of LDL cholesterol can trigger inflammation in the arteries and other tissues by activating immune cells and releasing pro-inflammatory molecules. On the other hand, high levels of HDL cholesterol can help to reduce inflammation by inhibiting immune cells and releasing anti-inflammatory molecules.

Improved blood sugar control: 

Blood sugar, or glucose, is the main source of energy for the cells in the body. However, too much or too little glucose in the blood can cause problems for various organs and systems. High blood sugar levels, or hyperglycemia, can damage blood vessels and increase the risk of heart disease, stroke, kidney disease, nerve damage, eye problems, and infections. Low blood sugar levels, or hypoglycemia, can cause symptoms such as dizziness, confusion, sweating, hunger, headache, and seizures. HDL cholesterol can help to improve blood sugar control by increasing insulin sensitivity. Insulin is a hormone that helps glucose enter the cells from the blood. HDL cholesterol can enhance insulin signaling and glucose uptake by the cells.

Reduced risk of type 2 diabetes

Type 2 diabetes is a chronic condition that affects how the body metabolizes glucose. People with type 2 diabetes have either insufficient insulin production or reduced insulin sensitivity or both. This causes high blood sugar levels that can lead to various complications. HDL cholesterol can help to reduce the risk of type 2 diabetes by improving blood sugar control and insulin sensitivity.

Improved cognitive function

Cognitive function refers to the mental abilities that allow us to think, learn, remember, solve problems, make decisions, and communicate. Cognitive function can decline with age or due to various factors, such as stress, depression, sleep deprivation, medication, and brain disorders. HDL cholesterol can help to improve cognitive function by protecting the brain from damage. HDL cholesterol can transport cholesterol and other substances from the brain to the liver for elimination. This can prevent the accumulation of toxic substances in the brain that can impair cognitive function.

Reduced risk of Alzheimer’s disease

 Alzheimer’s disease is a progressive neurodegenerative disorder that causes a decline in cognitive function and memory. It is the most common cause of dementia, which is a general term for a loss of mental abilities that interferes with daily life. Alzheimer’s disease is characterized by the formation of amyloid plaques and neurofibrillary tangles in the brain, which are abnormal deposits of proteins that damage and kill brain cells. HDL cholesterol can help to reduce the risk of Alzheimer’s disease by protecting the brain from damage. HDL cholesterol can transport cholesterol and other substances from the brain to the liver for elimination. This can prevent the accumulation of amyloid plaques and neurofibrillary tangles in the brain that can impair cognitive function and memory.

Improved mood and mental health

Mood and mental health are closely related to cognitive function and brain health. Mood is the way we feel emotionally, such as happy, sad, angry, or anxious. Mental health is the state of well-being in which we can cope with the normal stresses of life, work productively, and contribute to society. HDL cholesterol has been linked to improved mood and mental health. One study found that people with higher levels of HDL cholesterol were less likely to experience depression and anxiety. Another study found that people with higher levels of HDL cholesterol had lower levels of stress hormones and higher levels of serotonin, which is a neurotransmitter that regulates mood, sleep, appetite, and pain.

Increased longevity: 

Longevity is the length of time that a person lives. Longevity is influenced by various factors, such as genetics, lifestyle, environment, and health status. HDL cholesterol can help to increase longevity by reducing the risk of various diseases and improving overall health and well-being. One study found that people with the highest levels of HDL cholesterol were 24% less likely to die from all causes during the follow-up period.

Finally, what cholesterol level is good?

In conclusion, cholesterol is a type of fat that is essential for many bodily functions, but too much of it can cause serious health problems. The best way to know your cholesterol level is to get a blood test from your doctor, who can advise you on how to lower it if it is too high. 

A good cholesterol level depends on your age, gender, and risk factors for heart disease, but generally speaking, you want to have a low LDL (bad) cholesterol and a high HDL (good) cholesterol. A healthy diet, regular exercise, and medication can help you achieve and maintain a good cholesterol level. Remember, cholesterol is not your enemy, but your friend, as long as you keep it in balance. 

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Further resources for weight loss

• Trying to lose weight fast – what works and what doesn’t
• High protein foods that help you lose weight
• How to get weight loss motivation
• How to help someone with an eating disorder