Understanding Cholesterol: LDL, HDL, Triglycerides Explained

The Key Cholesterol Numbers

Total cholesterol: The sum of all cholesterol fractions. Target: under 200 mg/dL. Doesn't tell the full story alone.
LDL ("bad" cholesterol): Low-density lipoprotein. Associated with plaque buildup in arteries. Target: under 100 mg/dL for most people; under 70 for high-risk individuals.
HDL ("good" cholesterol): High-density lipoprotein. Carries cholesterol away from arteries. Target: above 60 mg/dL (higher is better).
Triglycerides: Fats in bloodstream. Elevated with excess sugar, alcohol, refined carbs. Target: under 150 mg/dL.
Non-HDL cholesterol: Total − HDL. A more comprehensive cardiovascular risk marker than LDL alone.

What Raises and Lowers LDL

Raises LDL: Saturated fat (red meat, full-fat dairy), trans fats (partially hydrogenated oils), refined carbohydrates (for some people), genetic predisposition (familial hypercholesterolemia).

Lowers LDL: Soluble fiber (oats, beans, flaxseed), plant sterols, replacing saturated fat with unsaturated fats, weight loss, exercise, statins (medication).

What Raises HDL

Regular aerobic exercise is the most effective lifestyle intervention for raising HDL. Moderate alcohol consumption raises HDL slightly (but other health risks outweigh this benefit). Monounsaturated fats (olive oil, avocados) modestly improve HDL/LDL ratio. Smoking cessation significantly improves HDL.

Beyond Cholesterol

Apolipoprotein B (ApoB) and LDL-P (particle count) are better predictors of cardiovascular risk than LDL-C (concentration). Two people with identical LDL-C can have dramatically different cardiovascular risk based on particle size and count. If you have high cardiovascular risk, ask your doctor about advanced lipid testing.

Frequently Asked Questions

Does eating dietary cholesterol raise blood cholesterol?

For most people, dietary cholesterol (eggs, shellfish) has minimal impact on blood cholesterol levels. The body regulates cholesterol production — when you eat more, it produces less. Saturated fat has a much larger effect on LDL than dietary cholesterol. The old advice to limit eggs has been largely revised.

Should I take statins?

Statins are among the most evidence-backed medications for cardiovascular risk reduction. Whether you need them depends on your LDL level, other cardiovascular risk factors, age, and family history. This is a conversation for your doctor, who can calculate your 10-year cardiovascular risk to inform the decision.