Understanding your cholesterol level
It might seem a little daunting, but measuring your blood cholesterol is a great first step in becoming healthier. This simple test – carried out by your doctor, nurse or pharmacist – will give you a cholesterol level. And if you know your level, you can do something about it.
Who should have a cholesterol test and how often?
Anyone can have their blood cholesterol level tested, but it’s particularly important for people that are over 40 years old, have high blood pressure, are overweight, or have a family history of coronary heart disease.
| People Assigned Male at Birth | How Often to Get Your Cholesterol Checked |
|---|---|
| Age 20 to 44 | Every five years |
| Age 45 to 65 | Every one to two years |
| Age 65+ | Every year |
| People Assigned Female at Birth | How Often to Get Your Cholesterol Checked |
|---|---|
| Age 20 to 54 | Every five years |
| Age 55 to 65 | Every one to two years |
| Age 65+ | Every year |
What age group is most eligible for a cholesterol test?
Adults aged between 40–74 years, living in England are eligible for a free NHS Health Check which includes a blood cholesterol check. If you have a history of heart disease in the family or you’re concerned you have high cholesterol, speak with your doctor who will be able to offer some advice.
What is a healthy cholesterol level by age?
Cholesterol levels can vary significantly with age, and understanding these variations is crucial for maintaining heart health. Here’s a summary of how cholesterol levels differ across various age groups in the UK.
Children and Adolescents (0-19 years):
- Total cholesterol: Generally lower than adults.
- LDL (bad cholesterol): Lower than in adults.
- HDL (good cholesterol): Higher than in adults.
Young Adults (20-39 years):
- Total cholesterol: Begins to rise compared to childhood levels.
- LDL: Increases compared to teenage years.
- HDL: Slight decrease but generally remains higher in women.
Middle-Aged Adults (40-59 years):
- Total cholesterol: Continues to rise.
- LDL: Peaks in this age group.
- HDL: Decrease is more pronounced, especially in men.
Older Adults (60+ years):
- Total cholesterol: May stabilise or decrease slightly.
- LDL: Levels may stabilise or decrease.
- HDL: Levels may decrease further but maintaining a healthy level is crucial.
Cholesterol Levels by Age Chart UK
Source: https://www.heartuk.org.uk/cholesterol/understanding-your-cholesterol-test-results-
| Age Group | Total Cholesterol (mg/dL) | LDL Cholesterol (mg/dL) | HDL Cholesterol (mg/dL) | Notes |
| 0-19 | 150 | 90 | 60 | Children’s levels generally lower |
| 20-39 | 180 | 120 | 50 | Start of cholesterol increase |
| 40-59 | 220 | 140 | 40 | Peaks in this age group |
| 60+ | 200 | 130 | 45 | May stabilize or decrease slightly |
How does gender affect cholesterol levels?
Cholesterol levels are an important indicator of cardiovascular health and can vary significantly between men and women due to physiological, hormonal, and lifestyle differences. Understanding these disparities is crucial for personalised health assessments and interventions.
General Trends in Cholesterol Levels by Gender:
Total Cholesterol:
- Women: Typically have higher total cholesterol levels than men until menopause. Estrogen tends to keep women’s LDL (bad cholesterol) levels lower and HDL (good cholesterol) levels higher during their reproductive years.
- Men: Generally have lower total cholesterol levels than women during early adulthood but may experience an increase as they age, especially after 40.
LDL Cholesterol:
- Women: Usually have lower LDL levels compared to men before menopause. Post-menopause, LDL levels in women often increase, sometimes surpassing those in men.
- Men: Tend to have higher LDL levels than women during early and middle adulthood. LDL levels continue to rise with age.
HDL Cholesterol:
- Women: Generally have higher HDL levels than men, which provides some protection against heart disease. This advantage may diminish after menopause.
- Men: Typically have lower HDL levels compared to women, contributing to a higher risk of cardiovascular disease.
Triglycerides:
- Women: Levels can increase with age and may spike during menopause.
- Men: Often have higher triglyceride levels than premenopausal women, but levels can vary significantly based on lifestyle factors.
What are considered normal cholesterol levels in the UK?
Your cholesterol level is measured in units called millimoles per litre of blood, often shortened to mmol/L.
It is recommended that healthy adults should have a total cholesterol level below 5 mmol/L. The total cholesterol level includes LDL (bad cholesterol) and HDL (good cholesterol). The risk of coronary heart disease is particularly high if you have a high level of LDL cholesterol and a low level of HDL cholesterol. Individual levels of LDL and HDL cholesterol will vary and your doctor will be able to give you specific advice based on your own results.
In the UK, components of cholesterol are measured in units called millimoles per litre of blood (mmol/L). As a guide, these are the values healthy adults should aim for [Heart UK. Getting a cholesterol test]
| Total cholesterol | Below 5 |
| Non-HDL or ‘bad’ cholesterol | Below 4 |
| LDL cholesterol | Below 3 |
| HDL or ‘good’ cholesterol | Above 1 for men and 1.2 for women |
| TC:HDL ratio | The lower the better – above 6 is considered a high risk |
| Triglycerides | Below 2.3 (non-fasting)
Below 1.7 (fasting) |
It’s important to realise these values are only a guide and your doctor or nurse may recommend different levels for you, depending on other risk factors you have such as smoking or being overweight, and other medical conditions such as type 2 diabetes.
Getting a test and understanding cholesterol results
When you get the results of your blood test, you may only be given the value for total cholesterol, but you can always ask for the values for ‘good’ and ‘bad’ cholesterol, as well as triglycerides.
If your cholesterol or triglyceride levels come back as being high, your GP will advise on next steps. This may include offering you help and advice on making changes to your diet and lifestyle, as well as possibly prescribing medication to lower cholesterol.
FAQ on Cholesterol Levels and Management
What is a normal cholesterol level for a woman?
- Total Cholesterol: Less than 5 mmol/L (193 mg/dL)
- LDL Cholesterol: Less than 3 mmol/L (116 mg/dL)
- HDL Cholesterol: Greater than 1.2 mmol/L (46 mg/dL)
What is a normal cholesterol level for a man?
- Total Cholesterol: Less than 5 mmol/L (193 mg/dL)
- LDL Cholesterol: Less than 3 mmol/L (116 mg/dL)
- HDL Cholesterol: Greater than 1 mmol/L (39 mg/dL)
What is the best diet to improve cholesterol?
- Emphasize: Fruits, vegetables, whole grains, legumes, nuts, and seeds.
- Include: Healthy fats such as those found in olive oil, avocados, and fatty fish.
- Limit: Saturated fats, trans fats, and cholesterol-rich foods.
What foods should I avoid for good cholesterol?
- Avoid: Foods high in saturated fats and trans fats such as fatty cuts of meat, full-fat dairy products, processed foods, and deep-fried foods.
- Limit: Foods high in cholesterol like organ meats and shellfish.
What is the best form of exercise to lower cholesterol?
- Recommended Exercises: Aerobic exercises such as walking, jogging, cycling, and swimming.
- Guidelines: Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity exercise per week.
https://www.nhs.uk/conditions/high-cholesterol/
https://www.heartuk.org.uk/healthy-living/cholesterol-lowering-foods