Cholesterol: What Your Numbers Mean and How to Lower Them

High cholesterol quietly damages blood vessels long before you feel anything. That damage raises the risk of heart attack and stroke — and the good news is you can do a lot about it. This page explains what the numbers mean, quick checks you can do with your doctor, and simple steps that actually help lower cholesterol.

Understand the key numbers

Your lipid panel usually shows total cholesterol, LDL, HDL and triglycerides. Here are practical targets used by most doctors: total cholesterol under 200 mg/dL, LDL (the “bad” cholesterol) under 100 mg/dL if you’re at average risk, HDL (the “good” cholesterol) above 60 mg/dL, and triglycerides under 150 mg/dL. If you already have heart disease or diabetes, your doctor may aim for an even lower LDL.

Why these numbers matter: LDL drives plaque buildup in arteries. HDL helps remove cholesterol. Triglycerides are another blood fat that often rises with excess carbs, alcohol or weight gain. Each part tells a piece of the risk picture.

Practical steps that lower cholesterol

You don’t need a radical overhaul to see improvement. Try these changes and recheck your levels in a few months.

• Cut saturated and trans fats. Choose lean meats, low-fat dairy, and avoid fried or heavily processed foods labeled “hydrogenated.”
• Add soluble fiber. Oats, beans, lentils and apples help pull cholesterol out of the body. A daily bowl of oatmeal or a cup of beans makes a real difference.
• Eat more plant foods and nuts. Olive oil, avocados, and a handful of nuts several times a week raise HDL and improve heart health.
• Include fatty fish. Salmon, mackerel or sardines twice a week provide omega-3s that lower triglycerides.
• Move more and lose extra weight. Aim for 30 minutes of moderate activity most days; losing 5–10% of body weight often improves numbers.
• Quit smoking and limit alcohol. Smoking lowers HDL; excess alcohol raises triglycerides.

If lifestyle changes aren’t enough, medications such as statins are very effective at lowering LDL and cutting heart risk. Other drugs like ezetimibe or newer PCSK9 inhibitors may be options for people who can’t reach targets with statins or have hereditary high cholesterol. Always discuss benefits and side effects with your clinician.

How often should you test? Adults should get a baseline lipid panel in early adulthood and then every 4–6 years if healthy. If you have risk factors — high blood pressure, diabetes, family history, or smoking — tests should be more frequent, as your doctor suggests.

Want to read more? Browse related guides on GlobalPharmacyPlus.com for medication details, diet tips and safe ways to buy prescriptions online. If your numbers are high, book a visit with your doctor and make a practical plan you can stick with.