Medically reviewed by Mindi Wilking, RN 

When you hear the word "cholesterol," you might think it's always a bad thing. But here's a little secret: it's not! There are "good" kinds and "bad" kinds. Understanding the difference is a big step in taking charge of your heart health. It’s never too late to learn and make choices that can help your heart stay strong for years to come.

In this blog, we'll break down what cholesterol is, explain the difference between the good and bad types, talk about why it matters for seniors, and share some simple steps you can take to keep your heart happy and healthy.

What is cholesterol and why do we need it?

Cholesterol is a waxy, fat-like substance that's found in every single cell in your body.¹ Your body actually creates all the cholesterol it needs to function properly. We also get some cholesterol from the foods we eat, especially animal products like meat, eggs, and dairy products.

You might be surprised to learn that cholesterol is very important.² It plays many vital roles:

• Building blocks: It helps build healthy cells. Think of it like the bricks your body uses to build and repair itself.
• Hormone helper: It's needed to make important hormones, which are like messengers that tell your body what to do.
• Digestion aid: It helps your body make bile, which is needed to digest the fats in your food.

Cholesterol isn’t the enemy—the problem starts when you have too much of the wrong kind, or not enough of the good kind. It's like having too many building blocks scattered around in the wrong places, causing a mess instead of building something useful.

What is “good” cholesterol (HDL)?

HDL stands for high-density lipoprotein. Lipoprotein is like a tiny package that carries cholesterol through your blood. HDL’s job is to travel through your bloodstream, pick up any extra cholesterol that’s floating around (especially the bad kind that’s trying to stick to your artery walls), and carry it back to your liver. Once it’s in the liver, your body can get rid of it.

This "cleanup" job is important because it helps prevent plaque from building up in your arteries. Plaque s sticky stuff that can narrow your blood vessels and make it harder for blood to flow. So, the more HDL you have, the better your arteries are being cleaned.

What’s a healthy HDL level?

Cholesterol is measured as milligrams of cholesterol per deciliter of blood. The abbreviation is mg/dL. What’s considered “normal” depends on your age, sex, and ethnicity.² But generally, for HDL, higher is better:

• 60 mg/dL or higher: This is considered excellent and protective for your heart.
• 40-59 mg/dL: This is a good, acceptable range.
• Below 40 mg/dL: This is considered low and can increase your risk of heart disease.

How can seniors boost HDL?

The good news is that you can often give your HDL a little boost with some simple lifestyle changes. Here are some tips:

• Get moving: Regular exercise, even just brisk walking, can help.
• Quit smoking: If you smoke, stopping is one of the best things you can do for your HDL and overall health.
• Choose healthy fats: Foods like avocados, nuts, seeds, and olive oil can help.
• Maintain a healthy weight: Losing even a few pounds can make a difference.

What is “bad” cholesterol (LDL)?

LDL stands for low-density lipoprotein. Imagine LDL as a delivery truck that drops off cholesterol to your body’s cells. That’s a good thing—when your cells need it. But if there’s too much LDL in your blood, these “delivery trucks” can start dropping off too much cholesterol in your arteries.

When there's an overload, this extra cholesterol can begin to stick to the walls of your arteries, forming that sticky substance called plaque. Over time, this plaque can build up, making your arteries narrower and stiffer.² This is worrisome for a couple of reasons:

• Decreased blood flow: It makes it harder for blood to flow smoothly to your heart and other parts of your body.
• Serious problems: This buildup can lead to serious issues like heart attacks (when blood flow to the heart is blocked) or strokes (when blood flow to the brain is blocked).

That's why LDL is often called the "bad" cholesterol—too much of it can clog up your arteries.

What’s a healthy LDL level?

When it comes to LDL, lower is better:²

• Less than 100 mg/dL: This is considered optimal and ideal for most people.
• 100-129 mg/dL: This is near optimal.
• 130-159 mg/dL: This is borderline high.
• 160 mg/dL and above: This is considered high or very high and needs attention.

What makes LDL go up?

Several things can cause your LDL to rise:³

• Unhealthy diet: Eating lots of saturated and trans fats (found in fried foods, processed snacks, fatty meats, and some dairy).
• Lack of exercise: Not being active enough.
• Genetics: Sometimes, high LDL runs in families.
• Other health conditions: Conditions like diabetes or an underactive thyroid can also affect LDL.

The “other” cholesterol numbers: Total cholesterol and triglycerides

When you get a cholesterol test, you'll see a few other numbers besides just HDL and LDL. Your total cholesterol is simply the sum of all the cholesterol in your blood: the HDL, the LDL, and other types.

• Less than 200 mg/dL: This is generally considered desirable.
• 200-239 mg/dL: This is borderline high.
• 240 mg/dL and above: This is considered high.

While total cholesterol gives you a quick overview, your doctor will usually look closely at your individual HDL and LDL numbers, as the ratio of good to bad is often more important than just the total.

Triglycerides are another type of fat found in your blood. Your body uses them for energy. When you eat, your body converts any calories it doesn't need right away into triglycerides, which are then stored in your fat cells.⁴

• Less than 150 mg/dL: This is considered normal.
• 150-199 mg/dL: This is borderline high.
• 200 mg/dL and above: This is considered high or very high.

High levels of triglycerides can also increase your risk of heart disease, especially when they're combined with high LDL or low HDL. Things that can raise your triglycerides include eating lots of sugary foods, drinking too much alcohol, and not getting enough exercise.

Why does cholesterol matter for seniors?

You might be thinking, “I feel just fine—why worry about some random numbers?” Well, here's why these numbers become even more important as we age:

• Increased risk: The risk of heart disease naturally goes up as we get older. Our arteries can become less flexible, and years of unhealthy habits can start to show their effects.
• Silent threat: High cholesterol often has no symptoms. You can feel perfectly fine while plaque is slowly building up in your arteries. That's why regular check-ups are so important!
• Serious consequences: Uncontrolled high cholesterol can lead to:
• Heart attacks: When blood flow to the heart is blocked.
• Strokes: When blood flow to the brain is blocked, which can affect speech, movement, and memory.
• Peripheral artery disease (PAD): When arteries in your legs or arms become narrowed, causing pain or numbness.
• Brain health: Some research even suggests a link between high cholesterol and cognitive decline, though more study is needed.

Here’s the good news: It's never too late to make changes that can improve your cholesterol levels and protect your heart. Even small steps can make a big difference.

Getting your numbers checked: The cholesterol test

The only way to know your cholesterol numbers is to get them checked. It’s a simple process. Your doctor will order a blood test called a lipid panel (or lipid profile).² For this test, you'll usually need to fast for 9-12 hours beforehand, meaning no food or drinks (except water) during that time. The test itself is just a quick blood draw.

How often should I get tested?

For healthy adults, it's generally recommended to get your cholesterol checked every 4-6 years. However, if you have risk factors for heart disease (like high blood pressure, diabetes, or a family history of heart problems) or if you're already on medication for cholesterol, your doctor might want to test you more often.

Understanding your results

Once you get your results, your doctor will go over them with you. Don't be afraid to ask questions. They'll look at all your numbers together—HDL, LDL, total cholesterol, and triglycerides—to get a complete picture of your heart health risk.

What are easy ways for seniors to improve their cholesterol?

You have a lot of power to improve your cholesterol levels and protect your heart. Here are some simple, everyday steps you can take.

Eating for a healthy heart

What you eat plays a huge role in your cholesterol numbers. Focus on these healthy habits:

• Focus on fiber: Foods rich in soluble fiber act like a sponge, helping to soak up cholesterol and remove it from your body.
• Choose healthy fats: Not all fats are bad! Avocados, nuts, seeds, and olive oil can boost your good HDL cholesterol and lower your bad LDL.
• Limit unhealthy fats: These are the fats that can raise your bad LDL cholesterol. Watch out for saturated fats and trans fats.
• Go lean with protein: Opt for lean protein sources like fish, skinless chicken or turkey, beans, and lentils.
• Cut down on sugar and refined carbs: Foods like sugary drinks, candies, white bread, and pastries can raise your triglyceride levels.

Get moving

Physical activity is a fantastic way to improve your cholesterol. It helps boost your good HDL and can lower your bad LDL and triglycerides. Aim for at least 30 minutes of moderate activity most days of the week. Examples include brisk walking, swimming, dancing, gardening, or even just taking the stairs instead of the elevator.

Remember to start slow. If you're new to exercise, begin with 10-15 minutes a day and gradually increase. Listen to your body and do what feels comfortable. Every little bit counts!

Maintain a healthy weight

If you're carrying extra pounds, losing even a small amount of weight can significantly improve your cholesterol levels. Talk to your doctor about a healthy weight for you

Quit or avoid smoking

Smoking seriously harms your heart and blood vessels. It lowers your good HDL cholesterol and damages your arteries, making them more likely to collect plaque.

Manage stress

Chronic stress can also play a role in heart health. Find healthy ways to manage stress, such as:

• Spending time with loved ones
• Engaging in hobbies you enjoy
• Practicing relaxation techniques like deep breathing or meditation
• Getting enough sleep

Talk to your doctor

This is perhaps the most important step. Work with your doctor to have your cholesterol checked regularly and inform them of any changes you're making to your diet or exercise routine.

Further, your doctor can prescribe medications if they think that’s needed to manage your cholesterol. Sometimes, lifestyle changes alone aren't enough to get cholesterol to a healthy level, especially if genetics play a big role. Your doctor might suggest medication, like statins, which are very common and effective at lowering bad cholesterol. Don't be afraid of medication if your doctor recommends it—it's a powerful tool to protect your heart.

By making informed choices about your diet, activity, and overall lifestyle, you can help your heart stay strong and healthy for many years to come. Don't wait for symptoms—be proactive!

Disclaimers:

Content contained on this page is for informational purposes only and does not constitute medical advice. Always consult your healthcare provider before starting any new fitness or dietary plan. References are provided for informational purposes only and do not imply endorsement of any website or other sources. For any health-related questions, contact your healthcare provider.

Sources:

• “What is Cholesterol?” American Heart Association, last accessed July 7, 2025, https://www.heart.org/en/health-topics/cholesterol/about-cholesterol.
• “Cholesterol Levels,” Cleveland Clinic, last accessed July 7, 2025, https://my.clevelandclinic.org/health/articles/11920-cholesterol-numbers-what-do-they-mean.
• “High cholesterol – symptoms & causes,” Mayo Clinic, last accessed July 7, 2025, https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/symptoms-causes/syc-20350800.
• “Triglycerides,” Cleveland Clinic, last accessed July 7, 2025, https://my.clevelandclinic.org/health/articles/11117-triglycerides.