What is LDL Cholesterol / Total Cholesterol (Mass Ratio)?

This ratio is calculated by dividing the LDL-cholesterol (LDL-C) value by the total cholesterol (TC) value in your blood test. For example, if your LDL-C is 2.0 mmol/L and your total cholesterol is 4.5 mmol/L, your ratio is 2.0 ÷ 4.5 ≈ 0.44 (or 44%). It expresses the proportion of your total circulating cholesterol that’s contained in LDL particles. A lower proportion suggests relatively more cholesterol is being carried in other lipoprotein forms (or better HDL handling), whereas a higher proportion may suggest a heavier “LDL burden” relative to the overall cholesterol pool.

Why does it matter for long-term health and wellbeing?

In the Australian context, elevated LDL-C and elevated total cholesterol are recognised lipid markers needing monitoring. The ratio adds additional insight by showing whether a large fraction of your total cholesterol is carried within LDL particles, which may signal less favourable lipid transport dynamics. From a wellness and performance perspective, optimising this ratio aligns with better metabolic efficiency, more balanced lipid transport, and potentially steadier energy and vascular health across the lifespan. It shifts the focus from reacting to elevated numbers later on to actively monitoring and shaping healthy trajectories earlier.

What’s an optimal level of LDL Cholesterol / Total Cholesterol (Mass Ratio)?

Because the ratio is less commonly published in standard Australian pathology reports, there are no widely accepted population-based “normal” or “optimal” cut-offs in the Australian context. For guidance:

• Reference range: For total cholesterol in Australia, < 5.5 mmol/L is often described for adults with no other risk factors. For LDL-C, < 2.0 mmol/L is used in some primary-prevention guidelines.
• Optimal range (for the ratio): As a rule of thumb, the lower the ratio, the more favourable. Some international studies suggest that LDL-C/HDL-C ratios of ~1.67-2.10 were associated with lower mortality (in elderly hypertensive groups) though this isn’t directly the same as LDL-C/TC.

For the purposes of monitoring with Vively, you might consider aiming for a ratio meaningfully lower than typical population averages (e.g., below ~0.45 or 45 %) but this should be interpreted in context with your full lipid profile, lifestyle, age and other data.

What influences LDL Cholesterol / Total Cholesterol (Mass Ratio) levels?

Many modifiable and non-modifiable factors influence the ratio:

• Diet composition (saturated fats, refined carbohydrates, processed foods) influences LDL-C production and clearance.
• Physical activity, muscle mass, body composition and metabolic rate affect how your body handles lipids and cholesterol transport.
• Weight status and visceral fat influence lipoprotein metabolism.
• Genetics (family history of elevated LDL, lipoprotein disorders) set baseline tendencies.
• Sleep, stress and hormonal balance can impact lipid handling (including LDL production, clearance).
• Even in generally healthy people, age and sex differences modulate lipid levels.

Because the ratio reflects both LDL-C and total cholesterol, shifts in either component (or in other lipid fractions like HDL or triglycerides) will influence the value.

What does it mean if the ratio is outside the optimal range?

If your LDL/TC ratio is higher than you and your coach consider optimal, this is not a diagnosis – rather it is an insight: it suggests that a larger than desirable share of your circulating cholesterol is carried in LDL particles, which may reflect less favourable lipid transport dynamics. In a proactive health approach, it signals that you may benefit from lifestyle adjustments (nutrition, movement, sleep, stress) to shift the ratio downward. If the ratio is dropping over time, that’s a positive sign of improved lipid handling and metabolic performance.

How can I support healthy LDL Cholesterol / Total cholesterol (Mass Ratio) levels?

Here are focus areas for supporting a more favourable ratio:

• Nutrition: Prioritise whole-food sources, increase fibre, incorporate healthy fats (olive oil, nuts, fatty fish), reduce high saturated-fat and highly processed foods.
• Movement: Aim for regular aerobic activity (e.g., > 150 min/week) plus strength/resistance training to improve lipid metabolism and body composition.
• Body composition: Reducing visceral fat and preserving lean mass helps improve lipoprotein metabolism.
• Sleep and stress: Consistent sleep and stress management (e.g., mindfulness, recovery) support metabolic and hormonal balance, influencing lipid transport.
• Monitoring: Track this ratio alongside your full lipid profile and other biomarkers — see trends over time rather than single snapshots.
• Coach and data-driven feedback: Use insights from the Vively platform to guide small, sustainable changes that shift your ratio and overall lipid profile in the desired direction.

This information is provided for general health and wellness purposes only and does not replace medical advice.

References

1. Australian Institute of Health and Welfare. Heart, stroke, and vascular disease in Australia: facts about risk factors and abnormal blood lipids.
2. CSIRO. Cholesterol facts. (2023) Information on reference values in Australia for total cholesterol and LDL-C.
3. Nelson AJ. Managing hypercholesterolaemia. Australian Prescriber.