Cholesterol Explained: LDL, HDL, Triglycerides and What to Aim For

The main numbers

• LDL cholesterol: often called 'bad' cholesterol because it contributes to plaque build-up in arteries.
• HDL cholesterol: helps carry cholesterol away from arteries; higher levels are generally associated with lower risk.
• Triglycerides: a type of fat in the blood that rises with excess calories, sugar and alcohol.
• Non-HDL cholesterol: total cholesterol minus HDL, a useful overall marker.

What's a good target?

Targets depend on your overall risk. For many low-risk adults, LDL below about 100 mg/dL (2.6 mmol/L) is considered desirable. People with diabetes, heart disease or very high risk are often advised to go much lower. Triglycerides below 150 mg/dL (1.7 mmol/L) are generally considered normal.

Foods that help

• Soluble fibre from oats, barley, beans, lentils, apples and psyllium can lower LDL.
• Replace saturated fats (fatty meats, butter) with unsaturated fats (olive oil, nuts, fish).
• Avoid trans fats.
• Eat oily fish like salmon or sardines, which can lower triglycerides.
• Cut back on sugar and refined carbs, especially if triglycerides are high.

Beyond diet

Regular exercise raises HDL and lowers triglycerides. Genetics play a large role too — some people have high LDL despite an excellent lifestyle and benefit from medication. Your doctor can estimate your 10-year risk to guide decisions.

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