While the Mediterranean diet is widely recognised for its health benefits due to its emphasis on fresh fruit, vegetables, fish and olive oil, experts are now highlighting the benefits of another traditional eating pattern: the Nordic diet.
Daniel Borch Ibsen, Associate Professor of nutrition and cardiometabolic disease at Aarhus University, recommends considering the Nordic diet, based on the staple foods consumed in Denmark and surrounding Nordic countries two generations ago. He explains that this diet “can significantly reduce your risk of chronic disease and help you live longer.”
Denmark consistently ranks among the world’s healthiest countries, a status partly attributed to a diet rich in homemade rye bread, herring, root vegetables and berries - foods native to the region. The Nordic diet, often referred to as the Mediterranean diet of the north, is predominantly plant-based and centres around traditional Nordic ingredients.
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This eating pattern emphasises whole grains such as rye and oats; fatty fish including salmon, herring and mackerel; root vegetables and cabbages; Nordic fruits such as apples and pears; and berries like bilberries. It incorporates modest amounts of dairy and uses rapeseed oil as the primary fat source.
Professor Borch Ibsen notes, “These foods work together to support health. Rye, oats and vegetables provide diverse dietary fibres that help regulate cholesterol, blood sugar and digestion. Salmon, herring, mackerel and rapeseed oil supply heart-healthy unsaturated fats. Fruits and berries contribute antioxidants that may reduce inflammation. The overall diet is typically low in sugar and saturated fat.”
A 12-year study found men who adhered most closely to Nordic-style eating had a 36% lower risk of death compared to those who consumed the least. Other studies have linked this dietary pattern to reduced risks of type 2 diabetes, cardiovascular disease and stroke.
Referring to a 12-month study conducted in Sweden, Professor Borch Ibsen reported participants following the Nordic diet - which included swapping white bread and pasta for porridge and rye bread, replacing butter with rapeseed oil, and increasing locally grown produce and fatty fish intake - experienced notable health improvements. These included lowered blood sugar and cholesterol, reduced liver fat, and decreased inflammation levels, all key factors in reducing the risk of chronic diseases such as heart disease, type 2 diabetes, or liver disease.
He told Videnskab.dk: “The Mediterranean and Nordic diets have much in common, sharing a focus on plant foods, whole grains, fish and healthy fats, while treating processed foods and red meat as occasional treats. For individuals in northern Europe, including the UK, the Nordic diet may be easier to follow since many ingredients are locally grown and familiar. Furthermore, relying on local foods supports regional food production and may be better for the climate.”
Professor Borch Ibsen emphasises that adopting this diet does not require exotic or ‘superfoods’. Instead, it celebrates simple, local, minimally processed foods: more whole foods, more plants, better fats, and fewer sweets and snacks.
He adds, “The healthiest diets are not about perfection but about making consistent, balanced choices that can be sustained in everyday life.”