🎯LDL is the "bad" cholesterol that clogs arteries. Optimal is under 100 (under 70 if you're high-risk); 130–159 is borderline, 160+ is high. Lower is better.
🟢HDL is the "good" cholesterol that clears LDL away — you want it higher (40+ for men, 50+ for women). Exercise and healthy fats raise it.
🔴Triglycerides are blood fat raised by sugar, refined carbs and alcohol — keep them under 150.
⏳Cholesterol moves slowly. Unlike blood sugar or pressure, LDL changes over days-to-weeks, not hours. That's why this game runs a whole week — and why one salad (or one burger) doesn't make or break you. Consistency does.
🥓Saturated & trans fat (fatty meat, butter, fried & processed food, pastries) push LDL up. This is the biggest dietary lever.
🌾Soluble fiber (oats, beans, lentils, fruit) and healthy unsaturated fats (olive oil, nuts, avocado, salmon) pull LDL down and raise HDL.
💊Statins are the workhorse — they cut LDL ~30–50%, taken daily. Stop taking one and LDL creeps right back within weeks. Ezetimibe blocks absorption, a PCSK9 injection (every 2 weeks) drops it hard, and fish oil mainly lowers triglycerides. Diet + statin together get most people to goal.
🫀Artery Health is the consequence. Every day spent with high LDL builds plaque in your arteries; keep it low and your arteries slowly recover. Let it hit zero and you have a heart attack.