Cholesterol: What Your Numbers Mean and What Moves Them

The short version

LDL is the main number to watch, as it directly contributes to heart disease.
Replacing saturated fat with unsaturated fat and eating more soluble fiber can lower LDL.
Weight loss tends to improve triglycerides especially.
Some people need medication regardless of diet, and that's especially true if your LDL is very high or you've had heart disease.

Reading your results

These are general ranges for adults. Your personal target depends on your overall heart risk.

Measure	What it is	Commonly used goal
LDL	The "bad" cholesterol that builds up in artery walls	Depends on your risk: under 100 mg/dL for some people, under 70 or even 55 at high or very high risk
HDL	Helps carry cholesterol away	Under 40 (men) or 50 (women) counts as low, but it isn't a treatment target
Triglycerides	Fat in your blood, raised by excess calories, sugar and alcohol	Under 150 mg/dL
Total cholesterol	Your overall number	Under 200 mg/dL is the traditional guide
Non-HDL	Total minus HDL, a good overall risk indicator	Often under 130 mg/dL, lower at higher risk

You may also hear about ApoB and Lp(a). Lp(a) is largely genetic, and the 2026 US cholesterol guideline recommends that adults have it measured at least once.

How weight loss helps

Losing 5 to 10% of your body weight usually lowers triglycerides noticeably, and may help LDL and HDL a bit. Don't be alarmed if your LDL temporarily goes up during rapid loss, or on very low-carb diets. Recheck after your weight has stabilized.

Food changes that move the numbers

To lower LDL:

Swap saturated fat for unsaturated fat. Olive or canola oil instead of butter, and nuts instead of cheese.
Eat more soluble fiber. Oats, barley, beans, lentils, apples, citrus and psyllium.
Eat more plant-based meals. Beans, lentils and tofu instead of red and processed meat.
Consider foods with added plant sterols, which can lower LDL a little.
Eat nuts. A small handful most days.

To lower triglycerides:

Cut back on added sugar and sugary drinks.
Reduce alcohol. It can raise triglycerides a lot.
Reduce refined carbs.
Eat fatty fish, such as salmon or sardines.
Lose some weight, and exercise.

What about eggs and shrimp?

For most people, cholesterol in food affects blood cholesterol less than saturated fat does. An egg a day is fine for most healthy people. If you have diabetes or high LDL, ask your clinician.

Beware the high-fat diet effect

Some people on keto or carnivore diets see big increases in LDL. If you try one of these, get your numbers checked before you start, and after two or three months. Don't dismiss a big rise because you feel fine, because high LDL doesn't cause any symptoms.

Statins and other medications

Statins are among the best-studied drugs in medicine, and they significantly lower the risk of heart attack and stroke in people at elevated risk. Other options include ezetimibe and newer injectables. Your clinician will decide based on your LDL, age, blood pressure, diabetes status, smoking and family history. Muscle aches can occur, but talk to your clinician before stopping, since switching drugs or doses often helps.

Lifestyle and medication work together. Taking a statin doesn't mean you've failed. And diet changes still help when you're on one.

Sources

This guide is general information, not medical advice. Please check with a clinician before making big changes, especially if you have a health condition, take medication, or are pregnant. Read the full disclaimer.