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Published on: Nov 03, 2021
3 minute read
By: Second Medic Expert

What Should My Cholesterol Level Be At My Age?

What should my cholesterol level be at my age?

For healthy people (especially under the age of 20), the optimal cholesterol level is total cholesterol of less than 200mg/dL, LDL cholesterol of less than 130mg/dL. Anything over that should be approached cautiously and you may want to work with a healthcare professional to determine the best course of action. Based on your health condition, lifestyle habits, family history, and more, they may recommend supplementing your diet with specific high-quality plant sterols which - after some time - can decrease LDL particles in the blood gradually through lowering blood triglyceride levels. This might not be necessary for everyone but it never hurts to listen to expert advice.

A person's cholesterol level should be measured after fasting, or after not eating for 12-14 hours. If you are male, your total blood cholesterol should be below 200 milligrams per deciliter, while females can have a high of 220 milligrams per deciliter. Some people have to modify their diet to lower their levels.

Half of the population will need less than or equal to 200 mg/dL, while the other half will need more than 200 mg/dL. Having said that - it is best if these numbers are as close together as possible; higher HDLs and LDLs would mean better heart health conditions overall (and lower cardiovascular risk).

Your total cholesterol should not exceed 200.

This number is the sum of your HDL, LDL, and VLDL. The AHA Recommendations state that LDL levels below 160 are recommended for people with CAD (coronary artery disease) or who have one risk factor for heart attack or stroke. If you do not have CAD or risk factors for heart attack or stroke, LDL levels below 130 are recommended to maintain healthy coronary arteries. If you have a high level of HDL then a slightly higher range may be appropriate depending on what kind of diet and lifestyle choices you make. So start by looking at your total cholesterol – which can be found through a regular blood test – and work from there to meet the optimal goals set out

Lipids are used by the body to store energy. Cholesterol is needed for certain cells in the body, including neurons, and it's used to make certain hormones like estrogen and testosterone. Low levels of cholesterol can be dangerous because they can result in mood swings, abdominal cramps (due to inadequate digestive function), breathing difficulties (due to insufficient cell membrane fluidity) or muscle or joint pain (if they are not maintained). For most people, there's no issue with cholesterol levels around 240mg/dL.

The value of cholesterol is measured in the bloodstream by looking at the ratio between "low-density lipoprotein" (LDL) and "high-density lipoproteins" (HDL). The ideal level is to have high ratios or an HDL that is two times as high as LDL. A number like 170/120 would represent an excellent ratio for someone your age.

Lower levels can lead to elevated triglycerides, which are unhealthy fats found in blood, liver, heart muscle cells, and adipose tissue; small bumps on red blood cells; fatty scars inside coronary artery walls; arteriosclerosis; decreased regulation of blood sugar control in diabetes patients - all mechanisms that increase the risk for strokes. Your cholesterol level should be higher the older you get. Your children have a more diverse pool of cholesterol, so their levels won't necessarily be as high as yours will. To keep our cells thriving and healthy, we need a certain amount of this neutral lipid molecule in order to maintain a stable membrane around each cell that separates the inside from the outside. In some ways, an appropriate balance is necessary because too much cholesterol can clog your arteries or cause health problems for those with familial hypercholesterolemia.

Generally, a good cholesterol level is 150mg/dL or lower. And this number becomes even more important when it's been consistently that way for many years. If there are any changes over the years, let your physician know so they can investigate any unanticipated health problems.

A low cholesterol level can protect against heart diseases by decreasing the oxidation of LDL cholesterol particles and preventing them from sticking to artery walls. Plus, HDL or high-density lipoprotein increases with decreases in dietary fat, so limiting the fat intake will also lead to decreased oxidized LDLs and unclogging arteries due to less fatty plaque build up on the lining of blood vessels. Bottom line: eat right and exercise!

Appropriate cholesterol levels vary quite widely, making the blanket “200 is healthy” sound like more of a guideline than anything. It can go up to 600 mg/dL (nanomoles per liter), but usually only if there are other health issues present. There are complications to hypercholesterolemia or excessively high cholesterol, but it's difficult for an individual to know at what point they've crossed the threshold without consulting their doctor for more details about their specific health situation.

There's no easy answer to this question. It depends on your diet, weight, and genetics. For most people, the cholesterol levels rise about 20-30?tween the ages of 20 and 65. After that time period, they usually start decreasing slowly until they reach 200-300mg/dL at about 85-90 years old (depending on various factors). Sometimes higher than optimal HDL cholesterol may be associated with more longevity.

More Information: Cholesterol is found in two forms - high-density lipoprotein (HDL) or low-density lipoprotein (LDL), which are both types of "good" cholesterol; there is also referred to as "bad" cholesterol because LDL can cause plaque buildup in arteries.

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20% Health Time | A Smarter Way to Build Workplace Wellbeing

Modern workplaces are increasingly recognising that employee health is not separate from performance—it is foundational to it. Long work hours, constant digital connectivity and rising stress levels have led to burnout, lifestyle diseases and declining engagement across industries. In this context, the concept of 20% Health Time has emerged as a forward-thinking approach to workplace wellness.

20% Health Time allows employees to dedicate a portion of their paid working hours specifically to activities that support physical, mental and preventive health. Rather than treating wellness as an after-hours responsibility, this model integrates health directly into the work culture.

What Is 20% Health Time?

20% Health Time is a structured workplace initiative where employees are encouraged or allowed to spend approximately one-fifth of their working time on health-related activities.

These activities may include:

physical exercise or movement breaks
mental wellness practices
health education sessions
preventive health screenings
stress management and recovery

The core idea is simple: healthier employees perform better and sustain productivity longer.

Why Traditional Wellness Programs Fall Short

Many organisations offer wellness benefits such as gym memberships or annual checkups. While valuable, these programs often fail because:

employees lack time to use them
wellness is seen as optional
participation remains low
benefits are disconnected from daily work

20% Health Time addresses these gaps by embedding wellness into regular work hours.

Why Health Time Matters in Today’s Workplace

Rising Lifestyle Disease Burden

Public health data shows increasing rates of:

diabetes
hypertension
obesity
mental health disorders

These conditions affect working-age adults and directly impact productivity and healthcare costs.

Burnout and Mental Fatigue

Constant pressure and lack of recovery time lead to:

chronic stress
disengagement
absenteeism
high attrition

Health Time creates space for recovery and resilience.

Sedentary Work Culture

Desk-bound work contributes to:

musculoskeletal problems
cardiovascular risk
low energy levels

Dedicated health time encourages movement and prevention.

How 20% Health Time Benefits Employees

Improved Physical Health

Regular movement and preventive care reduce long-term health risks.

Better Mental Wellbeing

Time for mindfulness, rest and stress management improves emotional balance.

Higher Energy and Focus

Healthy routines improve concentration and reduce fatigue.

Empowerment and Autonomy

Employees feel trusted to manage their wellbeing, increasing engagement.

How Employers Benefit from 20% Health Time

Increased Productivity

Healthy employees work more efficiently and make fewer errors.

Reduced Absenteeism

Preventive care lowers sick days and health-related disruptions.

Lower Healthcare Costs

Early detection and healthier habits reduce long-term medical expenses.

Stronger Employer Brand

Wellbeing-focused policies attract and retain top talent.

Sustainable Performance

Health Time supports long-term performance rather than short-term output.

Activities That Fit into 20% Health Time

Organisations can tailor activities based on workforce needs:

guided fitness or yoga sessions
walking or movement breaks
mental health workshops
preventive health checkups
nutrition education
stress and sleep management programs

Flexibility ensures inclusivity across roles and work models.

Evidence Supporting Health Time Initiatives

Workplace health research consistently shows that:

preventive health improves productivity
employee wellbeing programs reduce burnout
time invested in health yields measurable returns

According to WHO and workplace wellness studies, integrated health initiatives deliver better outcomes than standalone benefits.

Addressing Common Concerns

“Will this reduce working hours?”

No. Health Time improves efficiency, offsetting time spent through better performance.

“Is it suitable for high-pressure roles?”

Yes. High-stress roles benefit the most from structured recovery time.

“How do we measure impact?”

Metrics may include:

reduced absenteeism
improved engagement scores
lower healthcare claims
better retention

Implementing 20% Health Time Effectively

Successful implementation requires:

leadership support
clear guidelines
flexible scheduling
inclusive activity options
regular feedback

Health Time works best when seen as a cultural shift, not a perk.

Long-Term Impact on Organisational Health

Over time, organisations adopting Health Time observe:

healthier workforce
improved morale
reduced burnout
stronger team cohesion
sustainable growth

These benefits compound year after year.

Conclusion

20% Health Time represents a progressive shift in how organisations view employee wellbeing. By dedicating work time to health, companies acknowledge that productivity and wellbeing are deeply connected. Rather than reacting to burnout and illness, Health Time promotes prevention, balance and resilience. In a future where talent, performance and sustainability matter more than ever, integrating health into the workday is not a luxury—it is a strategic necessity.

References

World Health Organization (WHO) – Workplace Health Promotion Guidelines
Indian Council of Medical Research (ICMR) – Lifestyle Disease and Work Health Reports
NITI Aayog – Preventive Healthcare and Workforce Wellbeing Strateg
Lancet – Workplace Wellness and Productivity Studies
Harvard Business Review – Employee Wellbeing and Performance Research
Statista – Corporate Wellness Trends and ROI Data

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