Optimal Ranges
What is the optimal range for Cholesterol?
Clinical (NHS) Range
Total: below 5 mmol/L, LDL: below 3 mmol/L
mmol/L (lipids), g/L (ApoB)
Performance-Optimised Range
ApoB: below 1.0 g/L, LDL: below 2.6 mmol/L, HDL: above 1.2 mmol/L
mmol/L (lipids), g/L (ApoB)
| Range | Value | Unit |
|---|---|---|
| Clinical (NHS) reference range | Total: below 5 mmol/L, LDL: below 3 mmol/L | mmol/L (lipids), g/L (ApoB) |
| Performance-optimised range | ApoB: below 1.0 g/L, LDL: below 2.6 mmol/L, HDL: above 1.2 mmol/L | mmol/L (lipids), g/L (ApoB) |
The clinical range defines what is considered medically “normal” — broad enough to cover 95% of the population. The performance range reflects where research and clinical experience suggest most people feel and function at their best. A result in either range suggests typical status and is not a diagnosis; any individual reading should be interpreted by a qualified clinician.
Why It Matters
Why Cholesterol matters for performance
Heart and circulatory disease is the UK's second biggest killer, responsible for around 160,000 deaths each year according to the British Heart Foundation. What most people don't realise is that cardiovascular damage accumulates silently over decades — by the time symptoms appear, significant plaque build-up has already occurred. For men in their 30s and 40s, a lipid panel is less about diagnosing disease today and more about understanding your trajectory. Modern cardiology has shifted focus from total cholesterol to ApoB and non-HDL cholesterol as stronger predictors of risk. An ApoB level below 1.0 g/L is considered optimal by the European Society of Cardiology, yet most standard NHS health checks don't test it.
Symptoms
What are the symptoms of low or high Cholesterol?
Low / Deficiency
- Very low cholesterol (rare) may impair hormone production
- Low HDL increases cardiovascular risk
- Fatigue and mood disturbances at extremely low levels
High / Excess
- Usually asymptomatic until advanced disease
- Xanthomas (fatty deposits under skin or around eyes)
- Chest pain or angina (late-stage)
- Erectile dysfunction (early vascular sign)
- Peripheral artery disease (leg pain when walking)
Dietary Sources
Which foods support Cholesterol levels?
Supplementation
How do you improve Cholesterol levels?
Omega-3 fish oil (2-4g EPA+DHA daily) is the most evidence-based supplement for improving triglycerides and HDL. Plant sterols and stanols (2g/day) can reduce LDL by 7-10% — Benecol and similar products deliver this dose. Red yeast rice contains a natural statin (monacolin K) but should only be used under medical supervision due to variable potency. Psyllium husk (5-10g/day) adds soluble fibre that binds bile acids, lowering LDL. Niacin (vitamin B3) was once widely used but has fallen out of favour due to side effects. Lifestyle interventions — reducing refined carbohydrates, increasing exercise, and maintaining healthy body composition — remain the foundation of lipid management.
Testing
How is Cholesterol tested in the UK?
Cholesterol is measured from a blood sample. With Helvy, that means a finger-prick kit taken at home and posted to a UKAS-accredited UK laboratory, with results in around 5 days, reviewed by a qualified clinician. Your result is reported against both the clinical range (Total: below 5 mmol/L, LDL: below 3 mmol/L) and the performance-optimal range (ApoB: below 1.0 g/L, LDL: below 2.6 mmol/L, HDL: above 1.2 mmol/L), so you can see not just whether you are “normal” but whether you are optimal. If you make a change, retest after 8-12 weeks to confirm it worked.
Research
Key study
Apolipoprotein B and cardiovascular disease: biomarker and potential therapeutic target
Sniderman AD, Thanassoulis G, Glavinovic T, et al.
The Lancet (2019)
DOI: 10.1016/S0140-6736(19)32519-0Related Biomarkers
Related Guides
Explore Cholesterol in depth
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Order Your TestThis content is for educational purposes only and does not constitute medical advice. Your data suggests areas for optimisation, but any concerns should be discussed with a qualified healthcare professional. If your results flag values outside safe ranges, we recommend consulting your GP.