High cholesterol means there is too much of a fatty substance called cholesterol in your blood. The NHS says it can block your blood vessels and make heart problems and stroke more likely. It usually has no symptoms, it is extremely common in India, and your risk rises after menopause. The good news: eating less saturated fat, exercising regularly and not smoking all help, alongside any medicine your doctor prescribes.
How common is it in India?
The ICMR-INDIAB national study tested fasting blood samples from more than 23,000 adults across every Indian state and union territory. Using the Lipid Association of India cut-offs, 87.3% had at least one abnormal lipid level. The most common problem was low HDL (“good” cholesterol), found in 66.8%. Abnormal lipids were more common in women and in cities, and were found even in 40% of people without diabetes, high blood pressure or obesity.
How to read your lipid report
A lipid profile usually shows total cholesterol, LDL, HDL and triglycerides, in mg/dL in Indian labs. These are the cut-offs the ICMR-INDIAB study used. Your own target depends on your age, blood pressure and other conditions, so ask your doctor what yours should be.
| Test | What it is | Counts as a problem |
|---|---|---|
| Total cholesterol | The overall amount of cholesterol in your blood | 200 mg/dL or more |
| LDL | Often called “bad” cholesterol | 100 mg/dL or more |
| HDL | “Good” cholesterol, which may make heart problems and stroke less likely | Below 50 mg/dL in women |
| Triglycerides | The most common type of fat in the blood | 150 mg/dL or more |
For triglycerides, NHLBI groups results as healthy (below 150 mg/dL), borderline high (150 to 199), high (200 to 499) and very high (500 or more). Very high levels can raise the risk of a sudden inflammation of the pancreas, so they need prompt medical care.
Are you at risk?
The NHS says you are more likely to get high cholesterol if you:
- Have been through the menopause, or are over 50.
- Are of South Asian origin.
- Have a family history of high cholesterol.
- Eat a lot of fatty food, don’t exercise enough, are overweight, smoke or drink alcohol.
NHLBI adds that diabetes, being overweight, thyroid disease, liver disease and kidney disease can raise triglycerides, and so can eating foods high in fat and sugar and drinking too much alcohol. That is why high triglycerides often show up alongside insulin resistance, fatty liver and thyroid problems.
When to get tested
NHLBI says healthy adults should have a lipid profile every 5 years, and older adults, people with diabetes and people with a family history of high cholesterol or heart disease may need it more often. Given how common abnormal lipids are in India, ask your doctor how often you should be tested, especially after menopause or if you have PCOS, diabetes or a large waist.
What helps
Eat less saturated fat
The NHS suggests:
- Eat less fatty meat, butter and ghee, cream and cheese, cakes and biscuits, and food made with coconut oil or palm oil.
- Eat more fruit and vegetables, whole grains (brown rice, whole wheat), and nuts and seeds. The NHS also suggests olive or rapeseed oil instead of solid fats.
In an Indian kitchen, that means measuring oil and ghee (ICMR-NIN suggests about 25 to 30 g a day in total), fewer fried snacks, namkeen, biscuits and mithai, and more dal, sabzi, salad, whole grains and a handful of nuts. Our Indian diet guide shows how to balance the plate.
Cut sugar and refined carbs for triglycerides
Because foods high in sugar and extra calories raise triglycerides, cutting down on sweet chai, mithai, juice, sweet drinks and white-flour snacks helps. Losing extra weight, if you need to, helps too: NHLBI lists aiming for a healthy weight among the lifestyle changes that lower triglycerides.
Exercise regularly
The NHS advises at least 150 minutes of moderate exercise a week, such as brisk walking, or 75 minutes of vigorous exercise. For HDL, a review of 25 trials found regular aerobic exercise raised it by about 2.5 mg/dL on average. The effect appeared at around 120 minutes a week or more, and longer sessions mattered most. Dance cardio, brisk walks and our 30-minute dance workout all count; add strength work twice a week.
Don’t smoke, limit alcohol, sleep and manage stress
The NHS says smoking can raise your cholesterol. NHLBI also lists limiting alcohol, managing stress and getting enough good-quality sleep among the lifestyle changes for high triglycerides. Our sleep guide and stress guide have simple routines.
Medicine, if your doctor prescribes it
The NHS says some people also need medicine, and NHLBI lists statins and other medicines for high cholesterol and triglycerides. Lifestyle changes work alongside medicine, not instead of it. Never start, stop or change a cholesterol medicine without your doctor.
After menopause
The NHS lists going through the menopause as a risk factor for high cholesterol. Midlife is also when weight tends to shift to the middle, so it is a good time to get your lipids checked and to build the strength and cardio habits in our menopause guide and strength training after 40 guide.
When to see your doctor
- You have never had a lipid test, or it has been more than 5 years.
- Your report shows high LDL, high triglycerides or low HDL and nobody has explained what it means for you.
- Your triglycerides are 500 mg/dL or more.
- A parent, brother or sister had a heart attack or stroke at a young age, or has very high cholesterol.
How FunDa helps
The Superwoman Club works on the daily habits that matter here: dance cardio and strength workouts at home, nutrition built around your ghar ka khana with dietitian support, sleep and stress routines, and daily check-ins. We coach healthy habits alongside your doctor’s care; we don’t diagnose or treat high cholesterol, never ask anyone to change their medication, and results vary from person to person.
Sources
- NHS. High cholesterol (reviewed 13 March 2026).
- NHS. How to lower your cholesterol (reviewed 13 March 2026).
- NHS. Cholesterol levels (reviewed 13 March 2026).
- National Heart, Lung, and Blood Institute (NIH). High blood triglycerides (updated 19 April 2023).
- Deepa M et al. Prevalence of dyslipidemia in India: the ICMR-INDIAB national study (ICMR-INDIAB-25). J Clin Lipidol. Published online 14 July 2026. doi:10.1016/j.jacl.2026.07.011.
- Kodama S et al. Effect of aerobic exercise training on serum levels of high-density lipoprotein cholesterol: a meta-analysis. Arch Intern Med. 2007;167(10):999-1008.
- ICMR-National Institute of Nutrition. Dietary Guidelines for Indians (2024).
How we write our guides: read our editorial and evidence policy.