Normal cholesterol levels vary by age. Cholesterol levels tend to rise as people get older, particularly after menopause. Show
You need some cholesterol to build healthy cells, but an accumulation of the bad kind can be problematic, increasing the risk of atherosclerosis (clogged arteries). Find out what cholesterol levels are, why age is a factor, and how to keep your levels within a healthy range. Verywell / Jessica Olah What Are Cholesterol Levels?Cholesterol is a waxy, fat-like substance that plays many roles in the body, including synthesizing hormones and vitamin D. It also assists in the transporting of lipids. Cholesterol is found in the foods you eat, but it is also made by the liver. Cholesterol circulating in the blood is carried by special particles called lipoproteins. The two major cholesterol-carrying lipoproteins are low-density lipoprotein (LDL) and high-density lipoprotein (HDL):
Since your total cholesterol level is a combination of your LDL cholesterol and your HDL cholesterol, ideally you want to keep your LDL levels low and your HDL levels high. There are many factors that can influence your cholesterol levels, including, diet,
exercise, weight, genetics, and other health conditions. Healthy Cholesterol Levels by AgeThe recommended ranges for your cholesterol will vary based on age and gender. As people get older, cholesterol levels rise naturally. For example, people who have gone through menopause may have higher LDL and lower HDL cholesterol levels. The following table was adapted from the Cleveland Clinic ("mg/dL" means "milligrams per deciliter):
How Often to Get TestedAccording to the Centers for Disease Control and Prevention (CDC), most healthy adults should get their cholesterol checked every four to six years. Your risk factors also determine how often your cholesterol should be checked. Adults who have a history of high cholesterol, heart disease, diabetes, or obesity need more frequent readings, as do all adults as they age. Children should have their cholesterol checked at least once between the ages of 9 and 11 and again between 17 and 20 years of age. If a child has a family history of high cholesterol, heart disease, or is overweight or obese, their pediatrician may recommend getting checked sooner and more often. What Affects Cholesterol Levels?There are a variety of factors that can affect cholesterol levels. Some risk factors are within your control, while others are not:
How to Lower CholesterolChildren and adults benefit from getting regular exercise, maintaining a healthy weight, and eating a well-balanced diet that is rich in fiber. A sedentary lifestyle has been associated with high cholesterol. Lifestyle ChangesEating a well-balanced, heart-healthy diet: Studies have shown that a diet rich in plants, such as fruits, vegetables, nuts, seeds, whole grains, and legumes, can reduce the risk of heart disease, and stroke, and death. Fruits and vegetables are rich in fiber, the indigestible kind of carbohydrate. Fiber acts like a sponge, binding to cholesterol, helping the body to excrete it. Children and adults will differ in the recommended number of fruits and vegetables that should be consumed daily. But, generally, kids ages 9 and older should aim to eat around 1.5 to 2 cups of fruit and 2.5 to 3 cups of vegetables daily. This can be overwhelming for some kids and parents alike, especially if your child is more selective in their food choices. The good news is that it is never too late to start eating well. Making small changes can yield a big impact. Begin by adding one serving of fruits or vegetables daily to children's meals. Reducing the intake of saturated fats and trans fat: Saturated fat and trans fat are solid fats that can increase cholesterol and contribute to the buildup of plaques in the arteries when eaten in excess amounts. The American Heart Association (AHA) recommends that adults reduce saturated fat to less than 6% of total calorie intake. For example, if you eat a 2,000-calorie diet, you should limit your intake of saturated fat to about 13 grams daily. One tablespoon of butter contains about 7 grams of saturated fat, more than half of the recommended daily allowance. Foods rich in saturated and trans-fat include high-fat meats, cured meats like bacon and sausage, skins of meat, fried foods, full-fat dairy, butter, cream, baked goods, and fast food. This doesn't mean that you can never eat these foods again. Rather, reducing your intake can make a big impact on your cholesterol levels. Children do not need to count grams of saturated fat. Simply reducing intake of fast food and making small changes can positively affect their cholesterol levels. For example, purchasing low-fat milk, reducing red meat to twice per week, and including more lean protein such as white meat (chicken, turkey, and fish) can help to reduce saturated and trans-fat intake. Add healthy fats: Healthy fats, such as omega-3 fatty acids (found in seeds like flax and chia) and fatty fish like salmon, may improve cholesterol by increasing your HDL. Consider having fish twice per week and adding ground flax, nuts, or seeds to oats, pancakes, or smoothies for fiber and healthy fat. Use lower-fat cooking methods:Lower-fat cooking methods may also help to reduce cholesterol. You can make swaps such as using olive oil or avocado oil instead of butter. Aim to bake, broil, steam, poach, or grill more often and reduce the amount of frying. Get your children involved in the cooking process, too. Move more and make it enjoyable: Physical activity is beneficial for overall health, including heart health. Being physically active is associated with healthier weight and improvement in cholesterol levels. School-aged children should get at least 60 minutes of physical activity daily. Preschoolers are encouraged to move throughout the day, while adults should aim for a minimum of moderate-to-intense aerobic activity 150 minutes per week and muscle training twice weekly. This might seem overwhelming, but you can still reap the benefits of physical activity by exercising in 10-minute intervals. The best way to start an exercise regimen is to find something you enjoy doing. When you can, make it a family affair by going for a bike ride, a walk, or participating in a family-friendly game of basketball, kickball, or tag. However, if you have an existing health condition and are not exercising regularly, you should consult your physician before starting an exercise program. Quit smoking: Smoking impacts your cholesterol by raising LDL and lowering HDL. The AHA recommends quitting smoking and avoiding secondhand smoke to improve cholesterol. Maintain a healthy weight: Carrying too much weight in the abdomen can increase the risk of heart disease and is associated with increased LDL. Excess weight has also been associated with low HDL. Modest weight loss of about 5%–10% of body weight has been shown to improve lipids. For children within a normal weight range, weight loss is usually unnecessary. In fact, depending on the age and whether there are any health conditions, most children benefit from maintaining their weight while they continue to grow. Getting Help for Your ChildIf you are worried about your child's weight, consider consulting with a registered dietitian or expressing your concerns with your pediatrician.
Children can benefit from getting involved in meal planning, shopping, and cooking, reducing intake of sweetened beverages, and learning how to eat more fruits and vegetables. Being a good role model and getting the entire family on board is also important for making changes and providing your child with confidence. MedicationsIf lifestyle changes alone don't help to reduce your cholesterol, you may need medications. The decision to start medication will also depend on your medical history, age, weight, and if you have any other risk factors for heart disease, including high blood pressure and diabetes. There are many different types of medication for cholesterol. Your physician will help you find the right fit. Medication may be indicated in children is if your child has inherited a genetic disorder called familial hypercholesterolemia. The Food and Drug Administration has approved certain statins starting at age 8, but discussions with your physicians are warranted. Summary Cholesterol levels tend to rise with age, so the recommended ranges for your cholesterol will depend on your age. Many factors affect your cholesterol levels in addition to age, including those over which you
have control. If lifestyle changes cannot keep your cholesterol levels at a healthy level, your healthcare professional may recommend medication. A Word From Verywell Keeping your cholesterol levels in normal range is important in the prevention of heart disease. If you've recently had a cholesterol screening and your levels are high there are many lifestyle changes you can make to get them in a healthier
range. Make sure you write down any questions you have and follow up with your doctor with your concerns. Frequently Asked Questions
What is the normal range for HDL and LDL?Your HDL (“good” cholesterol) is the one number you want to be high (ideally above 60). Your LDL (“bad” cholesterol) should be below 100. Your total should be below 200.
What is an unhealthy HDL level?HDL levels lower than 40 milligrams per deciliter (mg/dL) are considered worrisome, and levels higher than 60 mg/dL are considered excellent.
What level of HDL cholesterol is too high?How High Is Too High? Very high HDL cholesterol levels not only don't protect you more, but they might be harmful. In one study, people who had HDL cholesterol levels above 60 mg/dL were nearly 50% more likely to have a heart attack or die from heart disease than people whose HDL levels were between 41 and 60 mg/dL.
What should my HDL be for my age?Anyone aged 19 and younger should have under 120 milligrams per deciliter (mg/dl). Meanwhile, it should be under 130 mg/dl for anyone aged 20 years or older. The higher the non-HDL cholesterol, the higher the risk of heart disease. Learn more about high non-HDL cholesterol levels.
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