Normal HDL and LDL levels start with two simple targets: LDL cholesterol below 100 mg/dL for most adults, and HDL of at least 40 mg/dL for men or 50 mg/dL for women, with 60 mg/dL or higher considered best. Your own LDL goal can be lower if you have heart disease or other risk factors. This guide gives you both charts, shows how the 2026 US guideline sets LDL goals by risk, and explains what moves each number.
The total cholesterol number on your lab report hides how much of it is LDL and how much is HDL, which is why the split matters more than the total. The American College of Cardiology summary of the 2026 ACC/AHA dyslipidemia guideline says LDL-C and non-HDL-C goals are back as the way to guide treatment. For a broader look at total cholesterol and triglycerides together, see the normal cholesterol levels by age chart.
Jump to: HDL and LDL Chart | LDL Goals by Risk | Non-HDL and the Lab Test | Is High HDL Good | By Age and Sex | What Changes Your Numbers | How to Improve | FAQ
Normal HDL and LDL Levels Chart
The LDL ranges below come from Cleveland Clinic. LDL is the “bad” cholesterol, so lower is better.
| LDL category | LDL level (mg/dL) | What it means |
|---|---|---|
| Normal | Below 100 | Most adults should aim here |
| Elevated | 100 to 129 | Above the usual goal |
| Borderline high | 130 to 159 | Worth acting on |
| High | 160 to 189 | Higher cardiovascular risk |
| Very high | 190 or higher | Needs medical follow-up |
HDL works the other way, since higher is generally better up to a point. These ranges follow Cleveland Clinic’s HDL guide, and the 60 mg/dL marker follows Mayo Clinic.
| HDL category | Women (mg/dL) | Men (mg/dL) |
|---|---|---|
| Low (a risk factor) | Below 50 | Below 40 |
| Normal | 50 to 80 | 40 to 80 |
| Associated with lower risk | 60 or higher | 60 or higher |
| High | Above 80 | Above 80 |
Children and teens have their own targets. MedlinePlus lists them next to the adult numbers.
| Group | LDL (mg/dL) | HDL (mg/dL) |
|---|---|---|
| Children and teens (19 or younger) | Less than 110 | More than 45 |
| Adults (20 or older) | Less than 100 | 60 or higher is best; low is below 40 (men) or 50 (women) |
LDL Goals by Risk Group
A single “normal” LDL does not fit everyone. The 2026 guideline brings back numeric goals that depend on your 10-year and lifetime risk, and the summary lists three levels.
| Risk group (2026 ACC/AHA guideline) | LDL-C goal | Non-HDL goal (no more than 30 above LDL goal) |
|---|---|---|
| Borderline or intermediate risk, primary prevention | Below 100 mg/dL | Below 130 mg/dL |
| High risk | Below 70 mg/dL | Below 100 mg/dL |
| Established ASCVD, very high risk | Below 55 mg/dL | Below 85 mg/dL |
The non-HDL column applies Cleveland Clinic’s rule that non-HDL should be no more than 30 mg/dL above your LDL goal, which gives 130, 100, and 85. The guideline summary does not list a separate non-HDL number, so treat that column as a calculation, not a quoted target. The same summary says people aged 40 and older with diabetes, chronic kidney disease stage 3 or higher, or HIV should start lipid-lowering therapy, and it recommends the PREVENT equations over the older Pooled Cohort Equations to estimate risk in adults 30 to 79. Cleveland Clinic’s lipid panel guide lists an LDL below 70 mg/dL for people with diabetes, so ask your doctor which goal applies to you.
Non-HDL, Lp(a), and How the Test Works
Non-HDL cholesterol is your total cholesterol minus your HDL. It counts every particle that can build plaque, including LDL, VLDL, and Lp(a), so it can show risk that LDL alone misses, especially with high triglycerides, metabolic syndrome, obesity, or type 2 diabetes. It is also less affected by food than LDL, so fasting is usually not needed for it.
For the standard lipid panel, Cleveland Clinic says most people need to fast for 10 to 12 hours, with water only, though a non-fasting panel is sometimes possible, so ask your provider in advance. The 2026 guideline also recommends measuring Lp(a) at least once in adulthood, because lifestyle changes barely move it. Your triglyceride result belongs on the same page, and the normal triglyceride levels by age chart explains it.
Is a High HDL Always Good?
Not always. Mayo Clinic says very high HDL is not clearly protective, that some research suggests people with naturally very high HDL may have higher heart disease risk, and that raising HDL with medicine has not been shown to reduce heart attacks. It calls levels above 100 mg/dL extreme. Cleveland Clinic adds that an abnormally high HDL may point to an underlying imbalance between good and bad cholesterol that your provider would look into.
Low HDL is the more common problem. The CDC National Center for Health Statistics found that 13.8% of US adults had HDL below 40 mg/dL in 2021 to 2023, including 21.5% of men and 6.6% of women. Because the usual low cutoff is 40 for men and 50 for women, the 40 mg/dL figure undercounts low HDL in women.
Normal HDL and LDL by Age and Sex
The adult targets stay the same from age 20, but your numbers tend to drift. Cleveland Clinic says cholesterol rises naturally with age and that LDL is typically higher in women after menopause. In the CDC data, low HDL became less common with age: from 25.1% of men aged 20 to 39 to 17.9% of men 60 and older, and from 7.6% to 5.2% in women.
MedlinePlus suggests screening children between ages 9 and 11 and again between 17 and 21, adults every 5 years when younger, every 1 to 2 years for men aged 45 to 65 and women aged 55 to 65, and every year after 65. Your doctor may test more often if you have risk factors. The normal blood pressure by age chart covers another number worth checking at the same visit.
What Raises LDL and Lowers HDL
Cleveland Clinic lists these contributors to high LDL:
- Diet: saturated and trans fats from fatty meats, full-fat dairy, bakery items, and fast food.
- Body weight: overweight or obesity.
- Tobacco: smoking, smokeless tobacco, and vaping.
- Conditions and medicines: diabetes, chronic kidney disease, HIV, and some blood pressure and HIV drugs.
- Age, sex, and genes: LDL rises with age, runs higher after menopause, and can run in families.
Low HDL has its own list: metabolic syndrome, a BMI above 25, tobacco use, insulin resistance, some inherited conditions, and certain medicines such as beta-blockers, some hormones, and some diuretics. Extra weight around the middle is part of the pattern, so check your waist with the normal waist size chart for women and men. A large waist, low HDL, and high triglycerides together are three of the five criteria described in the metabolic syndrome diet grocery list.
How to Improve Your HDL and LDL
Mayo Clinic says 5 to 10 grams or more of soluble fiber a day can lower LDL, and that a serving of oatmeal or oat bran cereal gives 3 to 4 grams. It also says 2 grams of plant sterols a day can lower LDL by 5% to 15%, and that healthy fats from olive oil, avocados, nuts, and seeds help. Fatty fish does not lower LDL, but Mayo says its omega-3 fats can lower triglycerides and raise HDL.
- Build meals around fiber. The foods that lower cholesterol naturally guide lists the best sources.
- Cut the fats that push LDL up. The foods to avoid for high cholesterol list shows where trans and saturated fat hide.
- Eat fish a few times a week. The foods high in omega-3 list has plant options too.
- Follow a plan for a week. The 7-day low cholesterol diet meal plan puts it on a grocery list.
- Move and quit tobacco. Mayo recommends 150 minutes a week of moderate aerobic activity to raise HDL, and says smoking lowers it. Cleveland Clinic suggests about 30 minutes of aerobic exercise a day.
Mayo notes that moderate drinking has been linked to higher HDL but advises against starting to drink to raise it. Keep taking any prescribed medicine, because Cleveland Clinic warns that stopping on your own could raise heart disease risk. Statins are the most commonly prescribed drug for high LDL.
Frequently Asked Questions About HDL and LDL
What is a good LDL level?
Below 100 mg/dL is normal for most adults, according to Cleveland Clinic, and the 2026 guideline uses 100 as the goal for borderline and intermediate risk. People with heart disease or high risk may be asked to go lower, to 70 or 55 mg/dL.
What is a good HDL level for women?
At least 50 mg/dL is the usual minimum for women, and 60 mg/dL or higher is considered best. Below 50 mg/dL counts as low and is a risk factor for heart disease.
What is a good HDL level for men?
At least 40 mg/dL is the usual minimum for men, and 60 mg/dL or higher is considered best. Below 40 mg/dL counts as low.
Is an LDL of 130 bad?
It falls in the borderline high range of 130 to 159 mg/dL. It is not an emergency, but it is above the usual goal, so it is a good prompt to review food, activity, and weight, and to ask your doctor about your overall risk.
Can HDL be too high?
Yes. Mayo Clinic says very high HDL is not clearly protective and calls levels above 100 mg/dL extreme. If your HDL is that high, ask your provider whether it needs a closer look.
Do you have to fast to measure LDL and HDL?
Most people are asked to fast for 10 to 12 hours before a standard lipid panel, though a non-fasting panel is sometimes possible. Follow the instructions your lab or provider gives you.
The Bottom Line
For most adults, normal means LDL below 100 mg/dL and HDL of at least 40 (men) or 50 (women), with 60 or higher best, while people at higher risk are given lower LDL goals. HDL above 100 is not a bonus, and your non-HDL number can reveal risk LDL alone misses. Get tested on the schedule that fits your age, build a plate around soluble fiber and healthy fats, stay active, and let your doctor set the goal that matches your own risk.
This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Please consult your doctor to interpret your lab results and set your own cholesterol goals.
