Understanding Your Cholesterol Results
Cholesterol is a waxy, fat-like substance your body needs to build cells, produce hormones, and make vitamin D. But when levels are too high, excess cholesterol deposits in your artery walls, forming plaques that narrow and stiffen blood vessels. This process, called atherosclerosis, is the leading cause of heart attack and stroke worldwide. A simple lipid panel blood test measures four key numbers that together paint a picture of your cardiovascular risk.
Your Cholesterol Numbers
Ranges shown in mmol/L (used in Australia, UK, and Europe) with mg/dL equivalents (used in the US). Values are based on guidelines from the Heart Foundation, AHA, and ESC.
Total Cholesterol
Desirable
< 5.2 mmol/L
(< 200 mg/dL)
Borderline High
5.2 – 6.2 mmol/L
(200 – 239 mg/dL)
High
> 6.2 mmol/L
(> 240 mg/dL)
LDL Cholesterol
Optimal
< 2.6 mmol/L
(< 100 mg/dL)
Near Optimal
2.6 – 3.3 mmol/L
(100 – 129 mg/dL)
Borderline High
3.4 – 4.1 mmol/L
(130 – 159 mg/dL)
High
4.1 – 4.9 mmol/L
(160 – 189 mg/dL)
Very High
> 4.9 mmol/L
(> 190 mg/dL)
HDL Cholesterol
Low (Risk)
< 1.0 mmol/L
(< 40 mg/dL)
Borderline
1.0 – 1.5 mmol/L
(40 – 59 mg/dL)
Protective
> 1.5 mmol/L
(> 60 mg/dL)
Triglycerides
Normal
< 1.7 mmol/L
(< 150 mg/dL)
Borderline High
1.7 – 2.2 mmol/L
(150 – 199 mg/dL)
High
2.3 – 5.6 mmol/L
(200 – 499 mg/dL)
Very High
> 5.6 mmol/L
(> 500 mg/dL)
The Good vs The Bad
Not all cholesterol is created equal. Understanding the difference between HDL and LDL is the first step toward managing your heart health.
HDL — “The Good Cholesterol”
High-density lipoprotein (HDL) acts like a cleanup crew. It picks up excess cholesterol from your artery walls and carries it back to the liver for disposal. Higher HDL levels are directly associated with lower cardiovascular risk. Aim for at least 1.0 mmol/L (40 mg/dL) for men and 1.3 mmol/L (50 mg/dL) for women.
How to raise your HDL:
Exercise regularly (30 minutes of aerobic activity, 5 days per week)
Eat healthy fats: olive oil, avocados, nuts
Include fatty fish 2–3 times per week
Quit smoking (HDL can rise 10% within weeks)
Maintain a healthy weight
Moderate red wine (optional, 1 glass max)
LDL — “The Bad Cholesterol”
Low-density lipoprotein (LDL) delivers cholesterol to your tissues, but when there is too much, it infiltrates artery walls and triggers inflammation. Oxidised LDL particles are especially dangerous because they accelerate plaque formation. Below 2.6 mmol/L (100 mg/dL) is considered optimal for most adults, though high-risk patients may need to target below 1.8 mmol/L (70 mg/dL).
How to lower your LDL:
Reduce saturated fat to less than 7% of daily calories
Eliminate trans fats (check labels for partially hydrogenated oils)
Increase soluble fibre (oats, beans, lentils, psyllium)
Eat plant sterols and stanols (fortified foods)
Lose excess weight (every 5 kg lost can lower LDL by 5–10%)
Take prescribed statins if recommended by your doctor
Risk Factors That Affect Your Cholesterol
Some risk factors you can change, others you cannot. Understanding both helps you take control where it matters most.
Diet
Saturated and trans fats raise LDL more than dietary cholesterol itself. A Mediterranean-style diet rich in vegetables, whole grains, and healthy fats can lower total cholesterol by 10-15%.
Exercise
Regular aerobic activity raises HDL by 3-9% and helps your body clear triglycerides faster. Even brisk walking for 30 minutes daily makes a measurable difference within 8 weeks.
Genetics
Familial hypercholesterolaemia (FH) affects roughly 1 in 250 people and causes very high LDL from birth. If your family has a history of early heart disease, genetic testing may be warranted.
Age & Gender
Cholesterol rises naturally with age. Before menopause, women tend to have higher HDL than men. After menopause, LDL often increases and HDL may decrease, shifting the risk profile.
What Your Ratios Mean
Your Total Cholesterol to HDL ratio is one of the strongest predictors of heart disease risk. Calculate it by dividing your total cholesterol by your HDL level. For example, a total of 5.0 mmol/L and HDL of 1.5 mmol/L gives a ratio of 3.3 — which falls in the low-risk category.
| Total/HDL Ratio | Cardiovascular Risk | Interpretation |
|---|---|---|
| < 3.5 | Low | Below average risk. Excellent cardiovascular profile. |
| 3.5 – 5.0 | Average | Typical population risk. Room for improvement through lifestyle changes. |
| 5.0 – 6.0 | Moderate | Elevated risk. Discuss with your doctor about dietary and exercise changes. |
| > 6.0 | High | Significantly elevated risk. Medical intervention may be recommended. |
Note: The LDL/HDL ratio is also useful. An LDL/HDL ratio below 2.5 is considered ideal, while values above 3.5 suggest increased risk. Your doctor may use either ratio alongside other factors such as blood pressure, smoking status, and family history to assess your overall risk.
Foods That Help
Diet is one of the most powerful tools for managing cholesterol. These evidence-based food choices can make a measurable difference in your lipid profile.
Heart-Healthy Foods
Oats and barley (soluble fibre)
Almonds, walnuts, and other nuts
Salmon, mackerel, sardines (omega-3)
Extra virgin olive oil
Avocados
Beans and lentils
Dark leafy greens (spinach, kale)
Berries and citrus fruits
Soy products (tofu, edamame)
Flaxseeds and chia seeds
Foods to Limit
Deep-fried foods
Processed meats (bacon, sausages)
Full-fat dairy (butter, cream)
Commercially baked goods (pastries)
Palm and coconut oil (in excess)
Sugary drinks and sweets
Processed snack foods (chips, crackers)
Organ meats in large quantities
Margarine with trans fats
Excessive alcohol
When to Seek Medical Attention
This page is for informational purposes only and does not constitute medical advice. Always consult a qualified healthcare professional for diagnosis and treatment decisions.
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