Many of you might have heard the term cholesterol or high/normal cholesterol levels several times before but not many might be sure what exactly does cholesterol mean. So, before we highlight what the normal cholesterol levels are as per your age, let’s first understand what cholesterol is.
What is Cholesterol?
Cholesterol is a kind of waxy substance, which is found in your body. It is not always ‘bad’ unless and until the levels surpass the normal range. Cholesterol is required by your body for building cells as well as producing vitamins and other hormones, including bile, oestrogen, testosterone, and vitamin D. However, as is rightly said ‘excess of everything is bad’, high cholesterol levels tend to pose a problem to your heart, about which we will discuss in the later part of this article.
This type of lipid is produced in the body from two sources. Firstly, your liver produces all the cholesterol your body needs and the secondary source of cholesterol is the foods that you eat, including meat, dairy products, and some oils. Additionally, as cholesterol is a kind of lipid, it doesn’t dissolve in blood, instead it circulates in the blood on proteins (known as lipoproteins) and reaches different parts of your body. So, the augmentation in levels of cholesterol in your blood is directly proportional to the increase in cardiovascular diseases, like stroke and heart attack.
And, this is why it is important to keep a tab and maintain normal cholesterol levels by eating healthy food and indulging in physical activities. Now that we have a fair idea about what cholesterol is, let’s delve further into this topic and understand its types, as it is also important to maintain normal cholesterol levels.
Types of Cholesterol
There are two types of cholesterol, which traverse the body on lipoproteins:
- LDL (aka low-density lipoprotein) cholesterol: LDL is known as the bad cholesterol as it tends to stick within the walls of arteries, thereby increasing the risk of heart attack, peripheral artery disease and stroke. High levels of LDL also result in artery blockages, increase in pressure on the heart and a higher risk of hypertension. This is why it is always suggested that LDL numbers should be kept low.
- HDL (aka high-density lipoprotein) cholesterol: HDL protects you against cardiovascular diseases by transporting LDL from arteries back to the liver. From here, the bad cholesterol is broken down and flushed from the body. No wonder, it is also known as good cholesterol! However, one thing to keep in mind is that not all LDL is carried by HDL. It is only one-third to one-fourth part, which is transported by HDL.
Apart from LDL and HDL cholesterol, there are triglycerides, which are an important part of your total cholesterol levels. These are carried within the body through VLDL (very low-density lipoprotein). VLDL is also known as the ‘bad’ cholesterol as its increased levels are associated with accumulation of plaque within the arteries. Also, it is difficult to measure VLDL, which is why your triglycerides levels are considered to be a window for your VLDL levels.
Chart of Cholesterol Levels by Age
By this time, we have gained a good understanding about cholesterol and its good/bad types. For people aged 20 and above, it is always a good idea to get your cholesterol levels checked once in every four years, and even earlier, if you have a higher risk of cardiovascular diseases. As compared to women, men are more prone to have higher cholesterol levels all through their lives. However, women’s levels tend to increase after menopause.
But in order to maintain good cholesterol levels, it is first important to gain a better understanding of normal cholesterol levels by age groups because what is normal for a 20-year-old might prove abnormal for a 70-year-old. Thus, we have given below a chart of cholesterol levels by age, which is sure to offer you some insights into optimal cholesterol levels, thereby helping you make progress towards maintaining good cholesterol levels.
| Age groups | Total Cholesterol | HDL | LDL | Non-HDL |
| Individuals aged 19 or below | Below 170 mg/dl | More than 45 mg/dl | Below 100 mg/dl | Below 120 mg/dl |
| Men aged 20 or over | Between 125 and 200 mg/dl | 40 mg/dl or above | Below 100 mg/dl and less than 70 if there is a risk of coronary artery disease | Not more than 130 mg/dl |
| Females 20 or above | From 125 to 200 mg/dl | 50 mg/dl or more | Less than 100 mg/dl | Not more than 130 mg/dl |
This chart depicting cholesterol levels by age clearly shows what normal cholesterol levels are and high/lower levels may be a cause for concern. Now, let’s move on to the different factors, which affect good cholesterol levels and the steps you need to take for maintaining a healthy range.
Factors Affecting Normal Cholesterol Levels
It is no unknown fact that an increase in cholesterol levels is directly proportional with your age. This is why it is always better to take steps when you are younger in order to maintain good cholesterol levels as you age. Some of the other factors (including even those that are not in your control), which can affect normal cholesterol levels are:
- Sex: Males are at a higher risk of high cholesterol levels as compared to females.
- Weight: Being obese may increase your cholesterol levels, thus increasing risk of heart diseases. Reducing weight may lower LDL and increase HDL.
- Lack of exercises: Working out regularly helps lower LDL, thus reducing your risk of cardiovascular ailments.
- Diet: What you eat holds great importance in maintaining levels of cholesterol, be it LDL or HDL. A diet rich in saturated fats may increase blood cholesterol. Some of the food items rich in saturated fats are baked products, meats, chocolate, processed items, dairy products, as well as deep-fried foods.
- Smoking: Smoking can also have a direct impact on lowering and increasing HDL and LDL levels respectively.
- Genes: If you have a history of heart disease in your family, it puts you at an increased risk of high cholesterol levels.
- Race: It has been seen that certain ethnicities are more likely to suffer from higher levels of LDL.
How to Maintain Normal Cholesterol Levels
In order to maintain normal cholesterol levels or reduce high cholesterol levels, there are mainly two ways of doing the same:
1. Lifestyle Changes
- Follow a nutrient-rich diet: Consuming a healthy diet, including fruits and vegetables, whole grains and lean proteins, and reducing saturated or trans fats from your diet is one of the best ways to increase HDL and reduce bad cholesterol.
- Maintain optimal weight: Putting on a lot of weight can be bad for your cholesterol levels. Higher levels of body fat have been linked with augmented levels of LDL, so try to be in the normal weight range.
- Say no to smoking: Smoking cigarettes is also associated with high levels of LDL cholesterol, thereby increasing risk of heart diseases. So, quit active smoking, apart from staying away from passive smoking as much as you can.
- Incorporate exercise in your daily routine: Working out daily is highly beneficial for overall health and this includes maintaining good cholesterol levels too. A sedentary lifestyle can increase LDL levels, in turn putting you at an increased risk of cardiovascular diseases. Hence, make sure to become physically active to lower bad cholesterol levels.
- Keep stress at bay: Not many might be knowing this but increased levels of stress is linked with high levels of cholesterol. During stress, your body releases cortisol and adrenaline. The former makes the body release both fatty acids and glucose for use in the form of energy, while the latter makes the heart work harder, thus putting more pressure on it. High levels of cortisol can also make you eat sugary and ‘comfort foods’, thereby causing weight gain, in turn leading to high cholesterol levels. So, it is important to manage your stress for maintaining healthy levels of cholesterol.
2. Medications
If your healthcare provider feels that lifestyle changes are not adequate to manage the levels, he can prescribe certain medications for the same. Such medications include statins, supplements, omega-3 fatty acids, cholesterol absorption inhibitors etc. However, taking medicines doesn’t mean that you should continue with unhealthy eating habits or a sedentary lifestyle. A healthy way of living coupled with right therapy goes a long way in ensuring good cholesterol levels.
Conclusion
The bottom line is that having a proper understanding of normal cholesterol levels and adopting a healthy lifestyle (including regular exercise coupled with a balanced diet) is the key to a fit heart. It is also crucial to get your cholesterol checked from time to time so that you can keep cardiovascular complications at bay. Moreover, it is important to not panic if your levels are not in the normal range. It is always best to talk to your healthcare provider so that he can suggest different ways, be it making lifestyle changes or recommending medicines, to bring down the levels of cholesterol back to a healthier place.
