Cholesterol is a waxy, fat-like substance that your body needs to build cells and produce hormones, but too much of certain types can raise your risk of heart disease and stroke. Cholesterol is typically measured through a lipid panel that reports total cholesterol, LDL (“bad”) cholesterol, HDL (“good”) cholesterol, and triglycerides. Healthy ranges shift somewhat with age and sex, which is why understanding the full picture matters more than looking at a single number.
Below is a chart of normal cholesterol levels by age, followed by what each number means and how to support healthy levels naturally.
Jump to: Cholesterol Chart | Total Cholesterol | LDL | HDL | Triglycerides | Why It Changes with Age | How Often to Test | Natural Support | When to See a Doctor | FAQ
Normal Cholesterol Levels by Age Chart
| Age Group | Total Cholesterol | LDL (Bad) | HDL (Good) |
|---|---|---|---|
| Children and teens (under 19) | Under 170 mg/dL | Under 110 mg/dL | Above 45 mg/dL |
| Adults 20-39 | Under 200 mg/dL | Under 100 mg/dL | Above 40 mg/dL (men), 50 mg/dL (women) |
| Adults 40-59 | Under 200 mg/dL | Under 100 mg/dL | Above 40 mg/dL (men), 50 mg/dL (women) |
| Adults 60 and older | Under 200 mg/dL | Under 100 mg/dL | Above 40 mg/dL (men), 50 mg/dL (women) |
Note: While the numeric targets for adults remain fairly consistent from 20 onward, cholesterol tends to rise naturally with age, particularly for women after menopause, making regular screening more important over time. These ranges match the targets published by MedlinePlus (National Library of Medicine).
Understanding Total Cholesterol
Total cholesterol combines your LDL, HDL, and a portion of your triglycerides into one number. A reading under 200 mg/dL is considered desirable for most adults, 200 to 239 mg/dL is borderline high, and 240 mg/dL or above is considered high.
Understanding LDL (Bad) Cholesterol
LDL carries cholesterol to your arteries, where it can build up and form plaque that narrows blood vessels. For most healthy adults, an LDL under 100 mg/dL is optimal, 100 to 129 mg/dL is near optimal, 130 to 159 mg/dL is borderline high, and 160 mg/dL or above is high. People with existing heart disease or diabetes are often given a lower target by their doctor.
Understanding HDL (Good) Cholesterol
HDL helps remove excess cholesterol from the bloodstream and transport it back to the liver. Unlike LDL, higher HDL is better. Levels below 40 mg/dL in men and below 50 mg/dL in women are considered a risk factor for heart disease, while levels of 60 mg/dL or above are considered protective.
Understanding Triglycerides
Triglycerides are a type of fat in the blood that the body uses for energy. A normal triglyceride level is under 150 mg/dL, 150 to 199 mg/dL is borderline high, 200 to 499 mg/dL is high, and 500 mg/dL or above is very high and requires prompt medical attention. For age-specific ranges, see our chart of normal triglyceride levels by age.
Why Cholesterol Changes with Age
Cholesterol tends to rise gradually through adulthood as metabolism slows and the body’s ability to clear LDL from the blood declines. Women often see a noticeable increase in LDL after menopause due to the loss of estrogen’s protective effect, which is why cholesterol screening becomes especially important during and after this transition.
How Often You Should Get Tested
The American Heart Association notes that for most adults, screening every five years starting in early adulthood works well. Testing is generally recommended more often as risk rises with age: MedlinePlus suggests every one to two years for men aged 45 to 65 and women aged 55 to 65, and yearly after 65. People with risk factors like a family history of heart disease, diabetes, obesity, or existing high cholesterol may need testing annually or as recommended by their doctor.
How to Support Healthy Cholesterol Levels Naturally
- Choose unsaturated fats like olive oil, nuts, and avocado over saturated and trans fats
- Eat more soluble fiber from oats, beans, and fruit, which helps lower LDL
- Include fatty fish or plant omega-3 sources a few times a week (our list of foods high in omega-3 has plenty of options)
- Stay physically active, which helps raise HDL and lower triglycerides
- Maintain a healthy weight and limit added sugars and refined carbohydrates
- Avoid smoking and limit alcohol intake
For a longer list of cholesterol-lowering foods, see our guide to foods that lower cholesterol naturally, and for a structured week of meals built around them, our 7-day low cholesterol diet meal plan.
When to See a Doctor
If your cholesterol results fall into the borderline or high range, or if you have a family history of early heart disease, it is worth discussing a personalized plan with your doctor. In some cases, lifestyle changes alone are not enough and medication may be recommended alongside diet and exercise. Knowing which foods to limit can also help; see our guide to foods to avoid for high cholesterol for specifics.
Frequently Asked Questions About Cholesterol Levels
What is a normal cholesterol level for my age?
For adults 20 and older, the targets are similar at every age: total cholesterol under 200 mg/dL, LDL under 100 mg/dL, and HDL of at least 40 mg/dL for men or 50 mg/dL for women, with 60 mg/dL or higher considered protective. Children and teens have lower targets (total under 170 mg/dL, LDL under 110 mg/dL). Your own goals may differ based on your risk factors, so treat the chart as a starting point.
Is a total cholesterol of 200 too high?
A total cholesterol of 200 to 239 mg/dL is classed as borderline high. It is not an emergency, but it is a good prompt to look at the breakdown: a high HDL can make a total of 200 less concerning, while a high LDL makes it more so.
Does cholesterol go up with age?
It often does. Metabolism slows, the body clears LDL less efficiently, and women commonly see LDL rise after menopause. That is why screening becomes more frequent as you get older, even though the target numbers stay similar.
Do I need to fast before a cholesterol test?
Many labs now accept non-fasting lipid panels, but some providers still ask for fasting, particularly when triglycerides are a concern. Follow the instructions your doctor or lab gives you.
Can I lower my cholesterol without medication?
For many people with mildly elevated levels, diet, exercise, weight loss, and quitting smoking can lower LDL and triglycerides meaningfully. Higher-risk people, such as those with existing heart disease, diabetes, or very high LDL, often need medication as well. Your doctor can tell you which group you fall into.
The Bottom Line
Cholesterol targets are broadly similar across most of adulthood, but your personal risk profile, age, and sex all influence what is considered healthy for you. Regular screening combined with a heart-healthy diet and active lifestyle is the most effective way to keep your numbers in a healthy range over time.
This article is for informational purposes only and is not a substitute for professional medical advice. Please consult your healthcare provider to interpret your specific lab results and determine the right screening schedule for you.
