Cholesterol levels chart by age
The following cholesterol levels chart shows average and desirable cholesterol readings by age group, for both men and women, aligned with NHS and NICE guidelines. Cholesterol is measured in millimoles per litre (mmol/L) in the UK.
| Age group | Desirable total (men) | Desirable total (women) | LDL target | HDL target |
|---|---|---|---|---|
| 18–29 | Below 5.0 | Below 5.0 | Below 3.0 | Above 1.0 (M) / 1.2 (F) |
| 30–39 | Below 5.0 | Below 5.0 | Below 3.0 | Above 1.0 (M) / 1.2 (F) |
| 40–49 | Below 5.0 | Below 5.2 | Below 3.0 | Above 1.0 (M) / 1.2 (F) |
| 50–59 | Below 5.0 | Below 5.5 | Below 3.0 | Above 1.0 (M) / 1.2 (F) |
| 60–69 | Below 5.0 | Below 5.5 | Below 3.0 | Above 1.0 (M) / 1.2 (F) |
| 70+ | Below 5.0 | Below 5.5 | Below 3.0 | Above 1.0 (M) / 1.2 (F) |
The NHS recommends total cholesterol below 5 mmol/L for healthy adults. For people with existing heart disease, diabetes, or high cardiovascular risk, the target is stricter: LDL below 2.0 mmol/L and total below 4.0 mmol/L. Around 60% of UK adults have total cholesterol above 5 mmol/L.
What are the different types of cholesterol?
A "cholesterol test" (lipid profile or lipid panel) measures four things. Understanding what each number means is essential to interpreting your results correctly.
| Measure | What it is | Healthy range (UK) | Status |
|---|---|---|---|
| Total cholesterol | Combined cholesterol in blood | Below 5.0 mmol/L | ● Target |
| LDL cholesterol | "Bad" cholesterol — deposits in artery walls | Below 3.0 mmol/L | ● Lower is better |
| HDL cholesterol | "Good" cholesterol — removes LDL from blood | Above 1.0 (M) / 1.2 (F) mmol/L | ● Higher is better |
| Non-HDL cholesterol | Total minus HDL — stronger predictor than LDL alone | Below 4.0 mmol/L | ● Key marker |
| Triglycerides | Blood fats — elevated by sugar, alcohol, inactivity | Below 1.7 mmol/L | ● Watch closely |
The ratio of total cholesterol to HDL is a particularly useful risk marker. A ratio below 4:1 is considered desirable; below 3.5:1 is optimal. High HDL can partially offset high total cholesterol, which is why looking only at the total number is insufficient.
Normal cholesterol levels for women by age
Cholesterol levels in women are strongly influenced by hormones. Before menopause, oestrogen raises HDL (the protective cholesterol) and lowers LDL, giving pre-menopausal women a cardiovascular advantage over men of the same age. Normal cholesterol for women in their 30s and 40s is therefore typically slightly more favourable than for men.
However, this changes significantly after menopause. The loss of oestrogen causes LDL to rise, HDL to fall, and triglycerides to increase — often pushing total cholesterol above 5 mmol/L even in women who previously had excellent readings. Normal cholesterol for a 50-year-old woman may therefore be somewhat higher than for a 40-year-old, though the NHS desirable target of below 5 mmol/L still applies.
Post-menopausal women should have their cholesterol checked regularly — at least every 5 years, more frequently if levels are borderline or if they have other cardiovascular risk factors.
Normal cholesterol levels for men by age
Men tend to have lower HDL and higher LDL than pre-menopausal women of the same age, which partly explains higher rates of heart disease in middle-aged men. Normal total cholesterol for a man in his 40s is ideally below 5.0 mmol/L with LDL below 3.0 mmol/L. Men are typically offered NHS health checks from age 40, which include a cholesterol test.
Average cholesterol levels for men increase gradually from the 20s until around the mid-50s, after which they tend to plateau or slightly decline. LDL tends to peak around 55–65 in men.
What causes high cholesterol?
High cholesterol — clinically called hypercholesterolaemia — has both genetic and lifestyle causes. The most common is familial hypercholesterolaemia (FH), an inherited condition affecting approximately 1 in 250 people in the UK that causes very high LDL from birth. People with FH require medication regardless of lifestyle.
Lifestyle-driven high cholesterol is associated with: a diet high in saturated fat (red meat, full-fat dairy, processed foods); physical inactivity; obesity; excess alcohol; type 2 diabetes; and underactive thyroid (hypothyroidism, which is also common in the perimenopause age group). Identifying the underlying cause is important for choosing the right treatment strategy.
High cholesterol produces no symptoms until it causes a cardiovascular event. It cannot be diagnosed without a blood test. The NHS recommends that all adults have their cholesterol checked at least once, and more frequently after 40. This is why routine NHS health checks at 40–74 are important.
How to lower cholesterol naturally
Dietary and lifestyle changes can reduce LDL by 10–20% in many people — meaningful enough to avoid medication for those with borderline levels.
Reduce saturated fat — replacing saturated fat (butter, fatty meat, full-fat dairy, coconut oil) with unsaturated fat (olive oil, nuts, avocado, oily fish) is the single most impactful dietary change for LDL. Each 1% of calories replaced from saturated to unsaturated fat reduces LDL by approximately 0.04 mmol/L.
Increase soluble fibre — oats, barley, beans, lentils and certain fruits (apples, pears) contain beta-glucan, which binds bile acids in the gut and forces the liver to use LDL to make more bile. 3g of beta-glucan daily (about two bowls of oat porridge) reduces LDL by approximately 5–10%.
Plant stanols and sterols — fortified foods (certain margarines, yoghurts, milk) containing 2g of plant stanols or sterols daily reduce LDL by 7–10% on average.
Regular aerobic exercise — 150 minutes of moderate aerobic activity per week raises HDL by approximately 5% and modestly reduces LDL. High-intensity interval training (HIIT) may have a greater effect on HDL.
Reduce alcohol — alcohol raises triglycerides and can lower HDL in excess amounts. Keeping within NHS guidelines (14 units per week maximum) is important for cholesterol management.
Weight loss — for every kilogram of weight lost, HDL typically rises by 0.01 mmol/L and LDL falls modestly.
When is medication needed for high cholesterol?
Statins are the most commonly prescribed cholesterol-lowering medication in the UK and are highly effective, typically reducing LDL by 30–50%. NICE guidelines recommend statin therapy for adults with a 10-year cardiovascular risk above 10%, as calculated by the QRISK3 tool, regardless of absolute cholesterol level. This means that medication decisions are based on overall risk — not cholesterol level alone.
Other lipid-lowering medications include ezetimibe (which reduces cholesterol absorption), PCSK9 inhibitors (highly effective injections for familial hypercholesterolaemia), and fibrates (which target high triglycerides).
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