❤️ Heart Health
Normal Cholesterol Levels — Complete Reference Chart (2026)
What is normal cholesterol? Complete reference chart for total, LDL, HDL, and triglycerides by age and sex. Plus how to improve your levels. Updated January 2026.
Key Takeaways
- Normal total cholesterol is below 5.0 mmol/L (200 mg/dL) for most adults
- LDL ('bad') cholesterol should be below 3.0 mmol/L (116 mg/dL)
- HDL ('good') cholesterol should be above 1.0 (men) / 1.2 (women) mmol/L
- Triglycerides should be below 1.7 mmol/L (150 mg/dL)
- 1 in 3 UK adults have total cholesterol above 5.0 mmol/L — often with no symptoms
In This Article
The Four Cholesterol Measurements
A standard lipid panel measures four values, each with different implications for cardiovascular health:
- Total cholesterol: The overall amount of cholesterol in your blood — a useful screening measure
- LDL cholesterol ('bad'): Low-density lipoprotein carries cholesterol to artery walls — elevated levels increase atherosclerosis risk
- HDL cholesterol ('good'): High-density lipoprotein carries cholesterol away from arteries back to the liver — higher levels are protective
- Triglycerides: Fats in the blood elevated by excess carbohydrates, alcohol, and refined foods — independently associated with cardiovascular risk
1 in 3
UK adults have total cholesterol above 5.0 mmol/L
50%
of people with high cholesterol have no idea
30%
LDL reduction possible with diet alone (Portfolio Diet)
Cholesterol Reference Ranges
| Measurement | Optimal (UK mmol/L) | Optimal (USA mg/dL) | High Risk |
|---|---|---|---|
| Total cholesterol | Below 5.0 | Below 200 | Above 6.2 / 240 |
| LDL cholesterol | Below 3.0 | Below 116 | Above 4.0 / 155 |
| HDL — men | Above 1.0 | Above 40 | Below 1.0 / 40 |
| HDL — women | Above 1.2 | Above 50 | Below 1.2 / 50 |
| Triglycerides | Below 1.7 | Below 150 | Above 2.3 / 200 |
How Cholesterol Levels Change With Age
Cholesterol naturally rises with age as the liver becomes less efficient at clearing LDL from the blood. Women typically have lower LDL and higher HDL than men before menopause — after which LDL often rises significantly. This is why post-menopausal women have higher cardiovascular risk and why more frequent testing is recommended from age 45+.
What Affects Your Cholesterol
Factors You Can Control
- Saturated fat intake: The single most impactful dietary driver of LDL — butter, fatty meat, coconut oil, full-fat dairy
- Soluble fibre: Oats, beans, lentils, psyllium — reduce LDL by 5–10%
- Physical activity: Aerobic exercise raises HDL by 5–15%
- Body weight: Losing 5–10% of body weight meaningfully improves all lipid levels
- Smoking: Reduces HDL and makes LDL more prone to arterial adhesion
- Alcohol: Moderate amounts may modestly raise HDL but increases triglycerides
Factors You Cannot Control
- Genetics: Familial hypercholesterolaemia (FH) affects 1 in 250 people and causes very high LDL regardless of diet
- Age: LDL naturally rises with age
- Menopause: Oestrogen decline raises LDL in post-menopausal women
ℹ️ Non-HDL Cholesterol — The Best Single Marker
Non-HDL cholesterol (total cholesterol minus HDL) is increasingly used as the most clinically relevant single marker. Target: below 4.0 mmol/L (155 mg/dL). It captures all atherogenic (artery-clogging) lipoproteins including LDL and VLDL, and predicts cardiovascular risk better than LDL alone.Frequently Asked Questions
What is a healthy cholesterol level?▼
For most adults: total cholesterol below 5.0 mmol/L (200 mg/dL); LDL below 3.0 mmol/L (116 mg/dL); HDL above 1.0 for men and 1.2 for women (mmol/L); triglycerides below 1.7 mmol/L (150 mg/dL). These targets may be stricter for people with existing cardiovascular disease, diabetes, or familial hypercholesterolaemia.
How often should I get my cholesterol checked?▼
NHS Health Check (ages 40–74) includes cholesterol testing every 5 years. The ADA recommends all adults 20+ have cholesterol checked every 4–6 years, or more frequently with risk factors (family history, high blood pressure, diabetes, obesity, smoking). If you are on statin medication, checks should be every 3–12 months.
Can you lower cholesterol without medication?▼
Yes — for many people with moderately elevated cholesterol, lifestyle changes reduce LDL by 10–30%. The Portfolio Diet (combining oats, nuts, plant sterols, and soy protein) reduces LDL by up to 30% — comparable to low-dose statin therapy. However, people with familial hypercholesterolaemia or very high cardiovascular risk typically need medication regardless.
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⚕️ Medical Disclaimer: For informational purposes only. Not a substitute for professional medical advice.
JO
Dr. James Okafor, MD, FACC
WellCalc Medical Contributor
All articles reviewed by qualified healthcare professionals following NHS, AHA, and WHO guidelines.