Is Blood Cholesterol Still Relevant in 2025? What You Need to Know

Feb 8

Is Blood Cholesterol Still Relevant in 2025? What You Need to Know

Cholesterol and Your Heart Health

Despite ongoing research into cholesterol, it remains a key indicator of heart disease risk. High cholesterol levels can lead to plaque accumulation in the arteries, raising the chances of heart attacks and strokes. The good news is that lifestyle choices can significantly affect cholesterol levels.

According to the latest health data:

Over 11% of adults have high total cholesterol (>240 mg/dL).
Women (12%) are slightly more affected in this category than men (10%).
Even children and adolescents (7%) can have high total cholesterol levels (>200 mg/dL).

Cholesterol management isn’t just for older adults—it’s essential at every stage of life.

Blood Cholesterol vs. Dietary Cholesterol

One of the biggest myths is that consuming cholesterol-rich foods directly causes high blood cholesterol levels. While cholesterol is present in foods of animal origin (such as eggs, dairy, and meat), dietary cholesterol affects blood cholesterol less than previously believed.

Instead, the primary dietary culprits for high cholesterol are:

Saturated fats (found in red meat, full-fat dairy, and tropical oils).
Trans fats (found in some processed and fried foods).
Excess refined carbohydrates and sugar, which can raise triglycerides and lower “good” HDL cholesterol.

Breaking Down Your Lipid Profile

When you get your cholesterol checked, your doctor looks at four key numbers:

1. Total Cholesterol – A general measure of cholesterol in the blood.

Optimal: about 150 mg/dL
Desirable: <200 mg/dL, <170 mg/dL for children
Borderline: 200-239 mg/dL
High: ≥240 mg/dL

2. LDL (Low-Density Lipoprotein) – “Bad” Cholesterol

Optimal: <100 mg/dL for most adults, but <70 mg/dL if at high risk for heart disease or a history of heart disease
Near-Optimal: 100 – 129 mg/dL
Borderline High: 130 – 159 mg/dL
High: 160 – 189 mg/dL
Very High: ≥190 mg/dL
LDL contributes to plaque buildup in the arteries, increasing cardiovascular risk.

3. HDL (High-Density Lipoprotein) – “Good” Cholesterol

Desirable: >60 mg/dL
Low (undesirable): <40 mg/dL
HDL helps remove excess cholesterol from the bloodstream, reducing risk.

4. Triglycerides – A Key Heart Health Marker

Normal: <150 mg/dL
Borderline: 150 – 199 mg/dL
High: 200 – 499 mg/dL
Very High: ≥500 mg/dL
High triglycerides can indicate metabolic issues, including insulin resistance and increased heart disease risk.

How to Improve Your Cholesterol Naturally

1. Adopt a Heart-Healthy Eating Pattern

Prioritize Fiber – Soluble fiber (found in oats, beans, and flaxseeds) helps reduce LDL levels.
Include Healthy Fats – Choose unsaturated fats from olive oil, avocados, nuts, and fatty fish.
Limit saturated and trans fats. Reduce processed foods, fried foods, excessive red meat, and full-fat dairy.
Eat More Omega-3s—Omega–3s, found in salmon, chia seeds, and walnuts, help reduce triglycerides and inflammation.

2. Stay Active

Exercise improves cholesterol levels, strengthens the heart, and reduces overall cardiovascular risk. Aim for:

150 minutes of moderate activity (brisk walking, cycling) OR
75 minutes of vigorous activity (running, HIIT workouts) per week.

3. Maintain a Healthy Weight

Even losing 5-10% of body weight can improve cholesterol levels, reducing LDL and triglycerides while boosting HDL.

4. Limit Alcohol & Avoid Smoking

Excess alcohol raises triglycerides and contributes to weight gain. Stick to moderate drinking (1 drink/day for women, 2 for men).
Smoking lowers HDL and increases plaque buildup in the arteries. Quitting is one of the best things you can do for your heart and health.

5. Manage Stress

Chronic stress can adversely affect cholesterol levels by encouraging inflammation and unhealthy coping strategies, such as overeating processed foods. Focus on relaxation methods like deep breathing, meditation, or spending time outdoors.

Know Your Numbers & Take Action

Tracking and managing your cholesterol is essential to long-term health, no matter your age. If you’re unsure about your cholesterol levels or need personalized guidance, I can help!

Looking for personalized guidance? I can help you create a nutrition and lifestyle plan tailored to your goals. Schedule an Introductory Call today to discuss how to take the first step toward a healthier, stronger heart.

Real World Nutrition Refreshed: I am revitalizing and updating my archive of blogs and re-publishing them. Stay tuned as I review, update, refresh, and re-share these posts to provide you with even more valuable information on nutrition, health, and overall wellness—and keep things timely. A portion of this blog was initially posted on February 17, 2022, and is updated here.