The Nordic diet, based on traditional foods from Denmark, Finland, Iceland, Norway, and Sweden, may contribute to longer life, according to a recent study from Denmark. This diet emphasizes plant-based meals featuring local staples such as fatty fish and root vegetables, favoring rapeseed oil over olive oil, and grains like oats and rye instead of wheat and rice.
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Researchers analyzed health data from over 64,000 middle-aged and older adults in Sweden to emulate a long-term randomized trial comparing dietary interventions. Their findings, published in The American Journal of Clinical Nutrition, suggest that strict adherence to a healthy Nordic diet could significantly reduce the risk of dying from any cause over 24 years.
The study supports a systematic review from 2025, indicating that individuals whose diets align more closely with Nordic eating habits had lower risks of all-cause mortality, cardiovascular mortality, and cancer mortality compared to those with less adherence. It also correlates with a recent randomized controlled trial (RCT) involving Swedish adults with prediabetes or type 2 diabetes, where participants substituted white bread and pasta with porridge and rye bread while increasing their intake of locally grown fruits and fatty fish. Those following the Nordic diet showed improved liver health and blood glucose control.
Lead author Ulf Risérus from Uppsala University noted that participants with diabetes experienced over a 20 percent reduction in liver fat and improvements in blood sugar control. More than half also achieved remission from fatty liver disease, underscoring the diet's potential benefits for various health issues.
While there is less extensive research on the long-term health impacts of the Nordic diet compared to the Mediterranean diet, this study provides a statistical approach to assess its potential without the lengthy duration of a conventional trial. The analysis found a 4 percent lower risk of all-cause mortality associated with the healthy Nordic diet compared to general health guidelines, and a 6 percent reduction compared to no dietary intervention.
Subgroup analysis revealed that certain demographics, including older adults and those with hypertension and diabetes, might benefit more from the Nordic diet. In contrast, individuals who exercised regularly and consumed less alcohol were less represented in this group. The nuances require further validation through future trials.
Despite differences, the Nordic diet and the Mediterranean diet share common elements, both linked to lower risks of disease and mortality. Michael Fridén of Aarhus University, a lead author of the study, suggests that the Nordic diet, rich in berries, unsaturated fats, and dietary fiber, is beneficial for health. He also highlights its sustainability, as many ingredients are locally produced, potentially lessening environmental impact.
The findings prompt consideration of the Nordic diet as a viable and sustainable option for those in northern Europe, where local ingredients align more closely with this dietary pattern.