Cholesterol Numbers Explained: LDL, HDL, Triglycerides
Updated Aug 2026 · Reading time: 5 minutes
Your lipid panel has four numbers, three of them flagged. You know "cholesterol is bad" — but which number is which, and what do you actually do about it? Here's the whole thing in plain English.
The four numbers on your report
| Number | What it is | Target |
|---|
| Total cholesterol | All cholesterol combined | Below 5.2 mmol/L |
| LDL | "Bad" cholesterol — deposits in artery walls | Below 3.4 (lower if you have risk factors) |
| HDL | "Good" cholesterol — carries fat away from arteries | Above 1.0 mmol/L |
| Triglycerides | Fat in your blood, mostly from sugar and alcohol | Below 1.7 mmol/L |
🟡 Total 6.2 mmol/L — mildly high:Above target, but the total alone is a weak number. What matters is the LDL/HDL balance and triglycerides.
🔴 HDL 0.92 — below target:"Good" cholesterol is low. The fix isn't a pill — it's movement: regular aerobic exercise is the single most reliable way to raise HDL.
🔴 Triglycerides 2.8 — high:This one responds fast to lifestyle: cut sugar, refined carbs and alcohol, and it usually drops within weeks.
The simplest mental model
Think of cholesterol as a shipping system. LDL trucks deliver fat toward your artery walls; HDL trucks haul it away. High LDL + low HDL = fat piling up. The goal isn't "no fat" — it's balanced traffic.
Five changes that actually move these numbers
- Cut added sugar first. Sugar and refined carbs drive triglycerides more than dietary fat does.
- Walk or exercise 150 minutes a week. Raises HDL reliably.
- Eat more soluble fiber. Oats, beans, apples, flaxseed — fiber binds cholesterol in the gut and removes it.
- Swap saturated for unsaturated fats. Olive oil, nuts, fish instead of butter and processed meats.
- Mind the alcohol. Alcohol is a direct triglyceride booster.
If you have diabetes, high blood pressure, or a family history of heart disease, your doctor may set stricter targets and discuss medication. That conversation is worth having with your numbers in hand.
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