Cholesterol levels?

Facts about
Cholesterol levels

LDL cholesterol

Below 1.8 mmol/L Ideal for people at very high risk of heart disease
Below 2.6 mmol/L Ideal for people at risk of heart disease
2.6-3.3 mmol/L Near ideal
3.4-4.1 mmol/L Borderline high
4.1-4.9 mmol/L High
Above 4.9 mmol/L Very high


HDL cholesterol

(men) Below 1 mmol/L  Poor
(women) Below 1.3 mmol/L  Poor
1.3-1.5 mmol/L  Better
Above 1.5 mmol/L  Best


Guidelines for cholesterol levels

You can reduce LDL cholesterol by:

  • Exercising regularly
  • Losing excess weight
  • Sticking to a healthy diet with more fruit and vegetables, more fish, and less animal protein and unhealthy fats
  • Including nuts and wholegrain in your diet
  • Avoiding stress

You can increase HDL cholesterol by:

  • Avoiding tobacco (quitting smoking can increase your HDL levels by up to 10 percent)
  • Losing weight
  • Exercising regularly (preferably brisk exercise for 30 min. five days a week)
  • Eating healthier fats such as omega-3 and monounsaturated fats (fish and nuts)
  • Drinking alcohol in moderation