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Hi Spitfire147,   Not smoking and forgoing alcohol are two major steps in the right direction - great job!   Your total cholesterol should be less than 200 mg/dL. HDL cholesterol isn't terrible, but ideally should be greater than 60 mg/dL. LDL should be less than 130 mg/dL.  I calculated your LDL to be ~180, which you can lower. VLDL should be less than 40 mg/dL.  You're doing fine here. Triglycerides should be less than 200 mg/dL (some MD's prefer less than 150 mg/dL).   Tips to improve your numbers:   HDL   As you raise your HDL, you'll lower triglycerides, LDL, and VLDL.  Physical activity is the best way to elevate HDL.  Being physically active 5 or more days each week for at least 30 minutes will boost your HDL higher.   Triglycerides   Sugar and alcohol have the greatest impact on triglycerides.  You do not drink alcohol, so that is not a factor.  Restricting simple sugars, such as soft drinks, candy, and baked goods, will help lower triglycerides.  Learn more about lowering triglycerides here - Triglycerides: Why the matter and how to lower them   LDL and VLDL   Start by looking at your saturated fat and trans fat intake and see where you can make cuts.   Your total fat intake for the day should be limited to 30% of your daily calories.  Of this 30%, only 10% should be from saturated fat and ideally zero from trans fats.  To attain these levels you'll need to select healthy choices when dining out, read food labels, select healthy fats when cooking, etc.   A high fiber diet plays a role in lowering LDL cholesterol (especially soluble fiber).  Be sure to select whole grain products, fruits, and vegetables daily.     Total Cholesterol   Are you overweight?  Not sure?  Check your BMI here.  Losing as little as 10% body weight can reduce total cholesterol.   Add omega 3 fatty acids to your daily intake.  Here are three articles that explain fatty acids and how they work to lower cholesterol:   Get a Grip on Fatty Acids Top 5 Omega 3 Sources to Lower Cholesterol Omega 3's - How much to lower cholesterol?   Also, you can learn about a diet to lower cholesterol here.   All the best, Lisa Nelson, RD, LN Heart Health and Weight Loss Tips