Why your first LDL test should be done by the age of 20 years

Avoid foods high in saturated fats like red meat and full-fat dairy during breakfast. These foods can increase your total cholesterol levels.

By: Lifestyle Desk

New Delhi | December 20, 2025 05:26 PM IST

4 min read

Get your LDL cholesterol level tested early (Source: Freepik)

We take our hearts for granted until it’s too late. But tiny habits can make a huge difference, and you can start small — by getting your LDL cholesterol levels checked. That is because bad cholesterol is one of the early predictors of cardiovascular issues, and should not be left unchecked signs start showing. CV Aishwarya, a clinical nutritionist and lecturer at Sri Ramachandra Institute of Higher Education and Research, Chennai, explained that LDL testing is recommended to begin early, depending on individual risk factors. “For the general population with no major health risks, the first LDL test should be done by the age of 20 years and repeated every 4–6 years if the values remain within the normal range,” she told indianexpress.com.

Why should you get tested early?

According to Aishwarya, LDL testing is important because elevated low-density lipoprotein cholesterol plays a central role in the development of atherosclerosis by promoting cholesterol deposition in arterial walls, leading to plaque formation.

“High LDL levels are strongly associated with an increased risk of cardiovascular diseases such as coronary artery disease, heart attack, and stroke,” she shared, adding that measuring LDL enables early detection of dyslipidemia, accurate cardiovascular risk assessment, and timely intervention to prevent long-term cardiovascular complications.

What happens when your LDL levels are too high?

“When LDL levels are too high, excess LDL penetrates the arterial walls and becomes oxidised, triggering inflammation and foam cell formation. This leads to atherosclerotic plaque development, causing narrowing and stiffening of blood vessels,” elaborated Aishwarya. Over time, plaque rupture and thrombosis can occur, increasing the risk of heart attack, stroke, and other cardiovascular diseases.

Trans fats found in cakes, cookies, and processed foods should be eliminated. (Source: Freepik)

How can you lower LDL cholesterol levels?

Dr Prateek Chaudhary, senior consultant, Interventional Cardiology at Asian Hospital, suggested a few practical tips and tricks:

Morning walk: A brisk walk for at least 30 minutes, 5 out of 7 days, is highly beneficial for reducing cholesterol levels, improving obesity, and ensuring a more active day. In regions with heavy morning pollution or winter smog, it’s advised to postpone your walk by a few hours.

Reduce saturated fats: Avoid foods high in saturated fats like red meat and full-fat dairy during breakfast. These foods can increase your total cholesterol levels.

Story continues below this ad

Eliminate trans fats: Trans fats found in cakes, cookies, and processed foods should be eliminated from your morning routine, as they negatively impact cholesterol levels.

ALSO READ | High cholesterol can increase the risk of heart disease, but the good news is your diet can play a powerful role in managing it.

Increase soluble fibre: Add foods rich in soluble fibre such as oatmeal, kidney beans, chia seeds, and fruits to your breakfast. These help in managing cholesterol levels.

Nuts for healthy fats: Incorporate almonds, walnuts, or flaxseeds into your morning routine. These nuts are rich in omega-3 fatty acids, which help improve HDL (good cholesterol) levels.

Start with lukewarm water: Begin your day with a glass of lukewarm water, possibly with lemon, to kick-start your metabolism, hydrate your body, and promote heart health.

Story continues below this ad

“While adopting these morning habits can significantly support cholesterol management, it is essential to consult healthcare professionals for personalised advice and to monitor your heart health regularly,” Dr Chaudhary concluded.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.