A flexible, whole-food eating pattern with the deepest evidence base of any diet. Its strongest support is for heart health, longer life, and preventing type 2 diabetes; benefits for the aging brain and cancer are promising but less certain. Low-risk overall, though added oils and nuts can cause weight gain and the wine component now looks least defensible. (Full Review)
| Marker | Target | Why |
|---|---|---|
| LDL cholesterol | < 100 mg/dL | Primary artery-plaque driver the diet lowers |
| ApoB | < 80 mg/dL | Counts atherogenic particles; better risk marker than LDL alone |
| Triglycerides | < 90 mg/dL | Falls with lower refined carbs and higher healthy fat |
| HDL cholesterol | > 50 mg/dL (women), > 40 mg/dL (men) | Protective cholesterol that often rises modestly |
| Fasting glucose | 75–90 mg/dL | Tracks insulin sensitivity improvements |
| HbA1c | < 5.4% | Average blood sugar over ~3 months |
| hs-CRP | < 1.0 mg/L | Inflammation marker the diet reduces |
| Blood pressure | < 120/80 mmHg | The diet independently lowers it |
| Waist circumference | < 94 cm (men), < 80 cm (women) | Central-fat marker tied to metabolic risk |
| Vitamin B12 | > 500 pg/mL | Guards against gaps with low red-meat intake |
| eGFR & potassium | eGFR > 60; potassium 3.5–5.0 mmol/L | Safety check for high-potassium produce with certain drugs |
Cadence: Baseline, then ~3 months after adoption, then every 6–12 months once stable; check kidney function and potassium sooner if on interacting medications