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Good heart health is like a building block: It’s cumulative.
The earlier you try to start making healthy lifestyle choices, the better off you can be as you get older. Think about making small changes now that will lead to big changes years later. It’s like a train altering its course slightly, which leads to a big difference in its final destination.
This is particularly true when it comes to high cholesterol.
Cholesterol is a fatty substance your liver makes. It’s also found in certain foods. Your body needs some cholesterol to function properly. But having too much of the bad type of cholesterol — LDL — puts you at risk for having a heart attack or stroke.
Cholesterol in your bloodstream can build up in blood vessel walls, causing blockages that can lead to:
- reduced blood flow to the heart and increased risk for heart attack
- decreased blood flow to the brain and increased risk for stroke
According to the
Your total cholesterol level is the overall amount of cholesterol found in your blood. It consists of:
- low-density lipoproteins (LDL)
- high-density lipoproteins (HDL)
- triglycerides
LDL is also called “bad” cholesterol because it blocks your blood vessels and increases your risk for heart disease. HDL is considered “good” cholesterol because it helps protect you from heart disease. The higher your HDL, the better.
Finally, total cholesterol includes a triglycerides count. These are another type of fat that can build up in the body and are considered the “building blocks” of cholesterol.
High levels of triglycerides and low levels of HDL raise your risk for heart disease.
The American Heart Association recommends that all adults have their cholesterol checked every 4 to 6 years, starting at age 20, which is when cholesterol levels can start to rise.
As we age, cholesterol levels tend to climb. Men are generally at a higher risk than women for higher cholesterol. However, a woman’s risk goes up after she enters menopause.
For those with high cholesterol and other cardiac risk factors, such as diabetes, more frequent testing is recommended.
Cholesterol chart for adults
According to the 2018 guidelines on the management of blood cholesterol published in the Journal of the American College of Cardiology (JACC), these are the acceptable, borderline, and high measurements for adults.
All values are in mg/dL (milligrams per deciliter) and are based on fasting measurements.
| Total cholesterol | HDL cholesterol | LDL cholesterol | Triglycerides | |
|---|---|---|---|---|
| Good | Less than 200 (but the lower the better) | Ideal is 60 or higher; 40 or higher for men and 50 or higher for women is acceptable | Less than 100; below 70 if coronary artery disease is present | Less than 149; ideal is <100 |
| Borderline to moderately elevated | 200–239 | n/a | 130–159 | 150–199 |
| High | 240 or higher | 60 or higher |
160 or higher; 190 considered very high |
200 or higher; 500 considered very high |
| Low | n/a | less than 40 | n/a | n/a |
Children who are physically active, have a healthy diet, are not overweight, and don’t have a family history of high cholesterol are at a lower risk for having high cholesterol.
Children with more risk factors, such as having diabetes, obesity, or a family history of high cholesterol, should be checked between ages 2 and 8, and again between ages 12 and 16.
Cholesterol chart for children
According to the JACC, the following are the recommended cholesterol levels for children:
All values are in mg/dL:
| Total cholesterol | HDL cholesterol | LDL cholesterol | Triglycerides | |
|---|---|---|---|---|
| Good | 170 or less | Greater than 45 | Less than 110 | Less than 75 in children 0–9; less than 90 in children 10–19 |
| Borderline | 170–199 | 40-45 | 110–129 | 75-99 in children 0–9; 90–129 in children 10–19 |
| High | 200 or higher | n/a | 130 or higher | 100 or more in children 0–9; 130 or more in children 10–19 |
| Low | n/a | Less than 40 | n/a | n/a |
The good news is that lifestyle changes are reasonably effective in helping you to reduce cholesterol levels. They’re also fairly straightforward and can be done at any age.
Changes include:
Exercise
Physical activity can help you lose weight and boost your HDL cholesterol. Aim for 30 to 60 minutes a day of moderate cardiovascular exercise, such as biking, jogging, swimming, and dancing, at least 5 times a week.
Eat more fiber
Try to add more fiber to your diet, such as replacing white bread and pasta with whole grains.
Eat healthy fats
Healthy fats include:
These are all fats that won’t raise your LDL levels.
Limit your cholesterol intake
Reduce the amount of high-saturated fatty foods like:
- cheese
- whole milk
- high-fat red meats
Quit smoking
Smoking decreases HDL cholesterol. If you smoke, quitting can help you better manage your cholesterol levels.
It’s important to remember that everyone is different.
Family history and whether or not you have other conditions, such as diabetes or obesity, play a role in your individual risk.
Talk to your healthcare provider about your cholesterol levels and ask what they think your numbers should be.
“The key is to have normal cholesterol levels throughout your lifetime.
“One misconception is that people can have poorly controlled cholesterol for years and then decide to take action. By then the plaque could already have built up,” says Dr. Eugenia Gianos, director of Cardiovascular Prevention for Northwell Health in New York.
Limit your alcohol intake
The American Heart Association recommends drinking alcohol in moderation, which means, on average, no more than two drinks per day for men and no more than one drink per day for women.
Drinking too much alcohol can raise levels of triglyceride fats in the bloodstream and lead to conditions, such as:
Lose Weight
Losing excess body weight can help to lower your cholesterol levels.
To lose weight, here are a few tips.
- Try to make healthy dietary changes and focus on portion control.
- Try to choose lean proteins, whole grains, fruits, and vegetables.
- Try to limit unhealthy fats, processed foods, and sugary snacks.
- Try to add more physical activity to your weekly routine to increase your calorie burn so the number of calories you’re consuming is less than the number you’re burning.
Check Your Levels
You can see a doctor or use an at-home test kit to check your cholesterol levels.
