Cholesterol normal range

Cholesterol is a type of fat in your blood. Your body needs it, but too much is terrible. In India, high cholesterol is common. It increases the risk of heart disease. Many people don't know their cholesterol levels.
 

What is the usual range?

For a healthy adult, cholesterol levels should be:

• Total cholesterol: less than 200 mg/dL
• LDL (bad cholesterol): less than 100 mg/dL
• HDL (good cholesterol): more than 40 mg/dL (men), 50 mg/dL (women)
• Triglycerides: less than 150 mg/dL

If your levels are higher or lower, it may cause health problems.
 

Why is cholesterol essential?

Cholesterol helps make hormones and vitamin D. It also supports digestion. But too much LDL can block arteries and lead to heart attacks and strokes. India has one of the highest rates of heart disease, and cholesterol plays a significant role in this.

Why do indians have high cholesterol?

Many factors lead to high cholesterol in indians:

1. Diet - A lot of fried, oily, and sugary food. Traditional indian food is often cooked in ghee or refined oil, which increases cholesterol.
2. Lack of exercise—Many people don't move enough. Sedentary lifestyles, long working hours, and lack of awareness lead to low physical activity.
3. Genetics: Family history plays a role. Many Indians have a genetic tendency for high cholesterol and heart disease.
4. Stress affects heart health. Work pressure, financial stress, and urban lifestyle contribute to heart issues.
5. Diabetes - common in India, increases cholesterol issues. Diabetes and cholesterol are linked, and India is called the "diabetes capital of the world."
6. Processed food - the western influence has brought more junk food, leading to rising cholesterol issues in young people.
7. Late-night eating - many indians eat late at night, which affects metabolism and cholesterol levels.

High cholesterol has no symptoms. A blood test is the only way to know. Some warning signs may include:

• chest pain
• numbness in the legs or hands
• tiredness
• shortness of breath
• yellowish deposits around eyes (xanthelasma)
• dizziness or headaches

many people ignore these symptoms. Regular check-ups are necessary, especially after the age of 30.

Cholesterol test: everything you need to know

Cholesterol is checked through a lipid profile test. It measures:

• Total cholesterol: overall cholesterol in your blood.
• LDL (bad cholesterol): too much of this can clog arteries.
• HDL (good cholesterol): helps remove bad cholesterol from the body.
• Triglycerides: a type of fat linked to heart disease.

Cholesterol levels in adults  

The American Heart Association (AHA) advises that adults have their cholesterol levels evaluated every 4 to 6 years, beginning at age 20, when cholesterol levels may start to increase. According to the 2018 guidelines regarding blood cholesterol management published in the Journal of the American College of Cardiology (JACC), the following values represent acceptable, borderline, and high cholesterol levels for adults.  

All measurements are expressed in mg/dL (milligrams per deciliter) and are determined based on fasting results.

Children's cholesterol levels

Cholesterol levels in children can be influenced by a variety of factors, such as:

•  level of physical activity
•  consumption of a nutrient-rich diet
•  being overweight
• family history of high cholesterol

According to the CDC, children are advised to have their cholesterol levels assessed between the ages of 9 and 11 years, and again between 17 and 21 years. Those children who have additional risk factors, like diabetes or obesity, may require more frequent check-ups. The JACC recommends the following cholesterol levels for children, all in mg/dL:

When should you get tested?

• If you are above 30 years old, take the test every year.
• If you have diabetes, high blood pressure, or obesity, test every 6 months.
• If you have a family history of heart disease, test early.
• If your diet is high in fried food and sugar, get tested.

How to prepare for the test?

• Fasting requires not eating for 9-12 hours before the test.
• Avoid alcohol: at least 24 hours before testing.
• Drink water: stay hydrated.
• Don't exercise before the test: it may alter results.
• Informed your doctor if you take any medications.

Where to get tested in India?

Cholesterol tests are available at:

• Government hospitals and health centers.
• Private labs like Truepal, Thyrocare, Dr. Lal Pathlabs, Metropolis, SRL Diagnostics.
• Online health services such as TruePal offer home sample collections.

Cost of the test varies between ₹300 to ₹1200, depending on the lab and city.

How to keep cholesterol regular?

1. Eat healthy—more fruits, veggies, and whole grains. Replace white rice with brown rice or millet.
2. Avoid junk food - eat less fried food, consume less sugar, and eat packaged snacks. Say no to chips, instant noodles, and bakery products.
3. Exercise - at least 30 minutes a day. Walking, yoga, and aerobics help a lot.
4. Stop smoking - it damages arteries. Smoking also lowers HDL (good cholesterol).
5. Reduce alcohol - too much can raise cholesterol. Limit drinking to special occasions.
6. Regular check-ups - test cholesterol levels every year. Early detection prevents significant problems.
7. Stress control - meditation, yoga, and good sleep help. Mental health affects heart health.
8. Increase fiber intake - fiber reduces LDL cholesterol. Eat oats, flaxseeds, and lentils.

Indian foods to control cholesterol

Good foods for heart health:

• Almonds and walnuts are good fats and reduce bad cholesterol.
• Oats and barley are high in fiber and absorb cholesterol.
• Garlic lowers cholesterol naturally.
• Green leafy veggies are full of nutrients and help detox.
• Fish - omega-3 helps heart health, and it is best for non-vegetarians.
• Turmeric has anti-inflammatory benefits and boosts heart health.
• flaxseeds - rich in omega-3, good for vegetarians.
• Amla (indian gooseberry) - lowers cholesterol and improves immunity.
• Green tea - improves metabolism and reduces cholesterol.
• Fenugreek (methi) - controls diabetes and cholesterol.
• Coconut water is good for hydration and heart health.
• Legumes (dal, chana, rajma) are rich in protein and fiber.

Myths about cholesterol

1. Only fat people have high cholesterol - false, even thin people can have it—genetics matter.
2. All cholesterol is terrible - false, HDL is good for you.
3. Young people don't need to worry - it's false and can start early. Even teenagers are getting high cholesterol due to fast food.
4. Medicines are the only way—false. Lifestyle changes help a lot, and Ayurvedic herbs like arjun bark and Triphala can help, too.
5. Ghee is always bad - false, but moderate amounts of pure desi ghee can be good for health.
6. Cholesterol is only about food - false, stress and lack of exercise also increase cholesterol.
7. Only non-vegetarians have high cholesterol - false, vegetarians eating too much fried food can also have cholesterol issues.

Ayurveda remedies for cholesterol, 

Many indians prefer natural remedies. Some popular Ayurveda solutions include:

• Triphalapowder -detoxes the body, and reduces cholesterol.
• Arjun bark tea is good for the heart and lowers LDL.
• Methi seeds (fenugreek) - soak overnight and eat in the morning.
• Cinnamon water helps manage blood sugar and cholesterol.
• Aloe vera juice is good for digestion and heart health.
• Ashwagandha - reduces stress, controls cholesterol.

When to see a doctor?

You should check cholesterol if:

• You are over 30 years old
• You have a family history of heart disease
• You have diabetes or high bp
• you feel tired or have chest pain
• You eat a lot of processed food
• You have a stressful lifestyle

Final thoughts

Cholesterol control is in your hands. A simple blood test can save your heart. Eat well, move more, stay stress-free, and live healthy! India has a rich history of using natural remedies. Combine modern science with traditional wisdom to keep fit. Spread awareness, and help your family stay healthy, too!

FAQs

1. What is the ideal range for your HDL and LDL?

Adults should have LDL levels of 100 mg/dL or lower. A healthy HDL range for adult males is 40 mg/dL, and for adult females, it is 50 mg/dL. 

2. What is the usual LDL for a 70-year-old?

Adults should maintain total cholesterol levels at 200 mg/dL and LDL below 100 mg/dL. 

3. Is 199 total cholesterol a good number?

Yes, a cholesterol level below 200 is considered desirable. However, anything above 200-239 is considered borderline.