Why Cholesterol Levels Matter
Cholesterol is essential for hormone production, cell repair, and digestion, but too much of it increases the risk of heart disease.
LDL (“bad” cholesterol) – Builds up in arteries, increasing heart attack risk.
HDL (“good” cholesterol) – Helps remove excess cholesterol from the bloodstream.
Triglycerides – Another type of fat linked to heart disease.
So, what should your cholesterol levels be based on your age CHART? Let’s break it down.
Cholesterol Levels by Age Chart: What’s Normal?
| Age Group | Total Cholesterol (mg/dL) | LDL (“Bad”) Cholesterol | HDL (“Good”) Cholesterol | Triglycerides |
|---|---|---|---|---|
| Children (0-19 years) | Below 170 | Below 110 | Above 45 | Below 75-90 |
| Young Adults (20-29 years) | 125-200 | Below 130 | Above 40 | Below 150 |
| Adults (30-39 years) | 125-220 | Below 130 | Above 40 | Below 150 |
| Middle-aged Adults (40-59 years) | 150-240 | Below 130 | Above 40 | Below 150 |
| Seniors (60+ years) | 160-250 | Below 130 | Above 40 | Below 150 |
📌 Note: Cholesterol levels tend to rise after age 40, making regular testing even more important.
How Cholesterol Levels Change With Age Chart
Now, let’s visualize how cholesterol changes as we age with a colorful line chart.
Total Cholesterol (Orange Line) – Increases steadily with age.
LDL (“Bad” Cholesterol) (Red Dashed Line) – Rises gradually, especially after 40.
HDL (“Good” Cholesterol) (Green Dotted Line) – Tends to decline over time.
This visualization highlights why monitoring cholesterol levels regularly is crucial, especially as you age.
What Causes Cholesterol Levels to Rise With Age Chart?
Slower metabolism – The body burns fat less efficiently, leading to buildup.
Hormonal changes – Estrogen in women helps regulate cholesterol, but levels drop after menopause.
Diet & lifestyle – Less physical activity and poor diet choices contribute.
Genetics – Family history plays a major role in cholesterol levels.
Fact: By age 60, nearly 50% of adults have high cholesterol!
How to Maintain Healthy Cholesterol at Any Age
| Actionable Tips | How It Helps |
|---|---|
| ✅ Eat fiber-rich foods | Oats, beans, and fruits help remove cholesterol. |
| ✅ Limit saturated fats | Found in fried foods, red meat, and processed snacks. |
| ✅ Increase omega-3 intake | Fatty fish (salmon, mackerel) supports heart health. |
| ✅ Exercise regularly | 150 minutes per week can boost HDL and lower LDL. |
| ✅ Manage stress | High stress raises cortisol, which increases cholesterol. |
| ✅ Get regular check-ups | Screening every 4-6 years (or more often if at risk). |
Tip: Even small changes in diet and activity can lower cholesterol by 10-20%!
7-Day Singaporean Heart-Healthy Meal Plan 🇸🇬🍜🐟
Here’s a 7-day heart-healthy meal plan designed to help maintain optimal cholesterol levels. This table includes balanced meals rich in fiber, omega-3s, and antioxidants, all of which help lower LDL (“bad” cholesterol) and boost HDL (“good” cholesterol).
| Day | Breakfast 🍜 | Lunch 🥗 | Dinner 🍽️ | Snacks 🍏 |
|---|---|---|---|---|
| Monday | Wholemeal Kaya Toast (low-sugar kaya) + Soft-boiled Eggs 🍞🥚 | Thunder Tea Rice (Hakka Lei Cha) with brown rice 🍚🥬 | Steamed Fish (Ikan Kurau) with Stir-fried Kang Kong 🐟🥦 | Edamame + Fresh Papaya 🌿🍈 |
| Tuesday | Chwee Kueh (without preserved radish, replaced with mushrooms) + Soy Milk 🍘🥛 | Sliced Fish Bee Hoon Soup (clear broth, no evaporated milk) 🍜🐟 | Claypot Tofu with vegetables & brown rice 🍲 | Handful of Almonds + Guava Slices 🌰🍏 |
| Wednesday | Wholegrain Chee Cheong Fun (light soy sauce, no fried toppings) 🌾🍘 | Yusheng-style Salad with grilled chicken and sesame dressing 🥗🐓 | Steamed Chicken with Quinoa & Steamed Broccoli 🍗🥦 | Greek Yogurt + Chia Seeds 🍶 |
| Thursday | Rolled Oats with Soy Milk, Chia Seeds, and Longan 🍯🥣 | Economy Rice (chap chye png) with tofu, spinach, and grilled fish 🐟🍚 | Herbal Bak Kut Teh (lean pork, no fried dough) with Brown Rice 🍖🍚 | Fresh Coconut Water + Pumpkin Seeds 🥥 |
| Friday | Soft-boiled Eggs with Wholegrain Mee Sua and Scallions 🍜🥚 | Nasi Ulam (brown rice with fresh herbs & grilled chicken) 🌿🍗 | Stir-fried Prawns with Bittergourd & Red Rice 🍤 | Roasted Chestnuts + a Banana 🌰🍌 |
| Saturday | Wholemeal Roti Prata (no oil) with Dhal Curry 🫓🍛 | Laksa (light coconut, whole wheat noodles, extra veggies, less gravy) 🍜 | Assam Pedas (Spicy Tamarind Fish) with Okra & Red Rice 🐟🍆 | Celery Sticks + Almond Butter 🥜 |
| Sunday | Bubur Kacang Hijau (Green Bean Porridge with Low Sugar) 🍵 | Tauhu Goreng (Grilled Tofu with Light Peanut Sauce) + Brown Rice 🥗 | Thunder Tea Rice with Grilled Salmon 🥬🐟 | Watermelon Slices + Cashew Nuts 🍉🌰 |
Tip:
Choose whole grains – Replace white rice with brown, red, or black rice.
Go for clear soups – Avoid creamy or coconut-heavy broths.
Swap deep-fried foods – Choose grilled, steamed, or stir-fried options.
Increase plant-based meals – Tofu, tempeh, and lentils are great cholesterol-lowering choices.
Why This Plan Works for Cholesterol Control
✅ High in fiber – Reduces LDL (“bad”) cholesterol.
✅ Rich in omega-3 – Found in fish like ikan kurau (threadfin) & salmon.
✅ Low in saturated fats – Avoids deep-fried foods and excessive coconut milk.
✅ Uses heart-healthy oils – Like olive oil, sesame oil, and avocado oil instead of palm oil.
How the Social Avengers Tribe Can Help You Maintain Healthy Cholesterol
If you’re looking for a customized Singaporean meal plan and expert support for cholesterol control, the Social Avengers Tribe is here to help!
Here’s how we can support you:
✅ Book a Zoom session with out friendly heart transformation specialist for a personalized heart-health nutrition plan.
✅ Schedule a carotenoid scan to check antioxidant levels & improve heart health.
✅ Join our wellness workshops for expert-backed lifestyle strategies.
Start your cholesterol-friendly lifestyle today!
Understanding cholesterol levels by age is crucial for preventing heart disease and maintaining long-term health. Check out this video:
💡 Key takeaways:
Cholesterol naturally increases with age, but lifestyle changes can slow it down.
Regular check-ups help catch problems before they become serious.
LDL (bad cholesterol) rises, while HDL (good cholesterol) declines over time.Ready to take control of your cholesterol?
