Cohort impact projector
A back-of-envelope view of what published effect sizes could mean across a panel. Every number is from a named trial or meta-analysis, linked below.
Across 100 patients, typically about 5 mmHg lower systolic blood pressure (around 11 mmHg in hypertension)
Larger effect at higher starting blood pressure.
Sacks et al. NEJM 2001; Juraschek et al. Hypertension 2017Across 100 patients, typically about 2 to 3 mmHg lower systolic blood pressure
Effect roughly doubles in people with hypertension.
He, Li & MacGregor, BMJ 2013 (Cochrane)Across 100 patients, typically about 30% fewer major cardiovascular events (relative)
High cardiovascular-risk adults, primary prevention (PREDIMED).
Estruch et al. NEJM 2018 (PREDIMED, republished)Across 100 patients, typically about 15 to 20% lower cardiovascular and all-cause mortality
Observational cohorts; benefit plateaus near 25 to 29 g/day.
Reynolds et al. Lancet 201946 of 100 could reach type 2 diabetes remission at 1 year
Recently diagnosed (under 6 years), not on insulin. Dose-dependent: ~86% if 15 kg+ lost.
Lean et al. Lancet 2018 (DiRECT)Across 100 patients, typically about 10% lower LDL cholesterol (around 12 mg/dL)
Across 30 randomized trials.
Koch et al. Eur Heart J 2023These are average results from clinical trials and large studies of groups of people, not promises about any one person. A figure like 5 mmHg or 30% lower risk describes what happened on average across a whole study; real individuals vary widely, and the effect depends heavily on the starting point, on how closely the diet is followed, and on the rest of the health picture and medications. Several estimates, especially fiber and long-term mortality, come from observational studies that show association more than proven cause. This is a population-level projection to help weigh options, not medical advice or a personal guarantee.