Across the UK, many people recognise the health benefits of the Mediterranean diet, celebrated for its meals rich in fresh fruit, vegetables, fish and olive oil. However, a leading cardiovascular expert suggests turning attention to another dietary pattern that could extend life: the Nordic diet.
Daniel Borch Ibsen, Associate Professor in nutrition and cardiometabolic disease at Aarhus University, highlights the traditional foods consumed in Denmark two generations ago. He says these staples can significantly decrease the risk of chronic illnesses and contribute to longer life expectancy.
With Denmark regularly ranking among the world’s healthiest nations, Professor Borch Ibsen attributes part of this to a diet abundant in homemade rye bread, herring, root vegetables and berries. Often referred to as the Mediterranean diet of the north, the Nordic diet centres around predominantly plant-based foods indigenous to Nordic regions.
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Key components include whole grains such as rye and oats; fatty fish like salmon, herring and mackerel; root vegetables and cabbages; Nordic fruits such as apples and pears; and berries including bilberries. It incorporates moderate amounts of dairy and relies on rapeseed oil as the primary fat source.
“The combination of these foods supports overall health,” explains Professor Borch Ibsen. “Rye, oats and vegetables offer a variety of dietary fibres that help regulate cholesterol, blood sugar and digestive processes. Fish and rapeseed oil provide heart-healthy unsaturated fats. Fruits and berries contribute antioxidants that may help reduce inflammation. The diet is also generally low in sugar and saturated fat.”
A 12-year study demonstrated that men consuming the highest quantities of Nordic-style foods had a 36% lower risk of death compared to those with the lowest intake. Other research has connected this dietary pattern with reduced risks of type 2 diabetes, cardiovascular disease and stroke.
Professor Borch Ibsen refers to a year-long Swedish study, noting that participants who replaced white bread and pasta with porridge and rye bread, swapped butter for rapeseed oil, and increased their consumption of locally grown produce such as apples, berries and cabbage alongside fatty fish, experienced marked health improvements. These included reductions in elevated blood sugar and cholesterol, diminished liver fat, and lower inflammation levels-all factors linked to heart disease, type 2 diabetes and liver conditions.
Speaking to Videnskab.dk, he highlighted similarities between the Mediterranean and Nordic diets, saying: “Both emphasise plant foods, whole grains, fish and healthy fats, and both treat processed foods and red meat as occasional treats rather than dietary staples.”
“For people living in northern Europe, including the UK, following a Nordic-style diet may be more accessible, given the local availability and familiarity of its ingredients. Moreover, it supports local food production and has the potential to benefit the climate due to reduced reliance on imported foods.”
Professor Borch Ibsen advocates simple dietary changes: “Healthy eating isn’t about specific ‘superfoods’ or exotic ingredients, but rather about incorporating simple, local, minimally processed foods. Focus on more whole foods, increased plant consumption, healthier fats, and fewer sweets and snacks.”
He concludes: “The healthiest diets don’t demand perfection but thrive on consistent, balanced choices that fit into everyday life.”