A scored eating pattern built from the Mediterranean and blood-pressure-lowering diets, its food list chosen from research on the ageing brain. Across large groups followed for years, closer adherence goes with fewer dementia diagnoses, slower loss of thinking ability and longer survival; the one large trial found no difference. Costs: a daily alcoholic drink, and kidney stone risk. (Full Review)
| Marker | Target | Why |
|---|---|---|
| Blood pressure | Below 120/80 mmHg | Primary vascular route to brain protection |
| Apolipoprotein B | Below 80 mg/dL | Best single measure of atherogenic particle burden |
| Haemoglobin A1c | 4.8–5.4% | Average blood sugar over ~3 months; insulin resistance drives dementia risk |
| High-sensitivity C-reactive protein | Below 1.0 mg/L | General marker of systemic inflammation, the pathway most components target |
| Omega-3 index | 8–12% of red cell fatty acids | Direct readout of the fish component's uptake into membranes |
| Homocysteine | Below 8 µmol/L | Folate and vitamin B12 adequacy; elevation tracks brain atrophy |
| Serum vitamin B12 | 500–1,000 pg/mL | Guards against the shortfall created by lower dairy and red meat |
| 24-hour urinary oxalate | Below 40 mg per 24 hours | Stone risk from the daily leafy-green target combined with the cheese limit |
| International normalized ratio | Individual target, usually 2.0–3.0 | Detects loss of anticoagulation from rising vitamin K intake |
| Bone mineral density | No established target specific to this pattern; track change from the individual's own baseline | Detects bone loss from restricted dairy |
Cadence: Blood pressure and weight weekly for the first month, a repeat fasting panel at 3 months, then every 6–12 months indefinitely. Bone density at baseline in postmenopausal women and every 2 years. Vitamin K antagonist users test the international normalized ratio weekly for 4 weeks after the dietary change, then return to their usual schedule.