The Truth About Your Cholesterol Levels

Cholesterol often gets a bad reputation. Many people assume that because high cholesterol is bad, then all cholesterol must be harmful, but the truth is more nuanced. Your body actually needs cholesterol to build cells, produce hormones, and support normal bodily functions.

Like many things in life, it’s all about balance. Too much of certain types of cholesterol can increase your risk of heart disease, while other types can help protect your cardiovascular health.

Below, Dr. Henock Saint-Jacques and his team of experts at Harlem Cardiology share the truth about your cholesterol levels. 

What cholesterol actually is

Cholesterol (a fatlike and waxy substance found in your blood) travels through your bloodstream attached to lipoproteins (a type of protein).

Your body makes most of the cholesterol it needs in your liver, but you also get cholesterol from foods such as meat, dairy, and eggs. Dietary cholesterol refers to the cholesterol that you can get from animal-based foods.

The two main types you will see on a cholesterol test are:

LDL (low-density lipoprotein)

LDL cholesterol can build up in the walls of your arteries. This buildup can narrow your arteries and increase the risk of a heart attack or stroke. It’s why this type of cholesterol is dubbed the “bad” cholesterol. 

Cholesterol levels are measured in milligrams per deciliter (mg/dL), and according to data published by the National Library of Medicine, both men and women should aim for LDL levels below 100 mg/dL.  

HDL (high-density lipoprotein)

HDL cholesterol helps remove excess cholesterol from your bloodstream and carries it back to the liver, where it can be processed and removed from your body. For this reason, this is considered your “good” cholesterol. 

A good HDL level is 60 mg/dL or higher.

Understanding your cholesterol numbers

A standard cholesterol test, often called a lipid panel, typically measures:

• Total cholesterol (the total number of all cholesterol, including both LDL and HDL, in your blood)
• LDL cholesterol
• HDL cholesterol
• Triglycerides (another type of fat in the blood)

Ideally, your total cholesterol should be less than 200 mg/dL, but we don’t look at one number alone.

Dr. Saint-Jacques also considers other factors, such as your age, family history, blood pressure, diabetes, and lifestyle. For example, a slightly elevated LDL level may be more concerning if you also have other cardiovascular risk factors.

This is why reviewing your results with Dr. Saint-Jacques is important.

How to improve your cholesterol levels

Cholesterol levels can often be improved with lifestyle changes and, when necessary, medication.

Dr. Saint-Jacques may recommend:

Heart-healthy nutrition

Eating more fruits, vegetables, whole grains, legumes, and healthy fats can help lower LDL cholesterol. 

Oats, in particular, can be a good addition to your diet. According to a February 2026 clinical trial, people who ate nothing but oatmeal for two days reduced their bad cholesterol by 10%, and the results persisted even six weeks later.

While eating nothing but oatmeal isn’t ideal or sustainable, there is still an important takeaway here: What you eat can dramatically influence your cholesterol. Dr. Saint-Jacques can work with you and recommend the right dietary changes for you.

Regular physical activity

Exercise can help increase HDL cholesterol while lowering LDL and triglycerides. The American Heart Association recommends at least 150 minutes of exercise each week.

Lose weight (if needed)

For every extra 10 pounds you carry, your body makes an additional 10 milligrams of cholesterol every day. In other words, maintaining a healthy weight can improve your cholesterol levels and reduce strain on your heart.

Smoking cessation

People who smoke are up to four times more likely to develop heart disease. Smoking lowers your HDL and damages blood vessels. Not to mention, it increases your risk of several other conditions, like lung cancer and oral cancer.

Take your medication as directed

In some cases, medications such as statins may also be recommended to help control cholesterol levels. Medication can safely and quickly lower your cholesterol levels.

When to check your cholesterol

Most adults should have their cholesterol checked every four to six years, though some may need more frequent testing based on their health history and risk factors.

Dr. Saint-Jacques may recommend earlier or more frequent screening if you have:

• A family history of heart disease
• Diabetes or high blood pressure
• Overweight or obesity
• A history of smoking

Cholesterol numbers can feel confusing, but you don’t have to interpret them alone. At Harlem Cardiology, we help you understand your results and create personalized plans to reduce cardiovascular risk.

You can also reach our East Harlem, New York, office at 646-381-2181. Or, click here to get started.