THE CONVERSATION: How a traditional Nordic way of eating could help you live longer

The Nordic diet, often referred to as the "Mediterranean diet of the north," has gained attention for potentially contributing to longer, healthier lives. Originating from traditional Nordic foods, this predominantly plant-based diet emphasizes whole grains, fatty fish, root vegetables, cabbages, Nordic fruits, and berries, with modest amounts of dairy and rapeseed oil as the primary fat source.

By swapping refined grains and butter for oats, rye, rapeseed oil, legumes, and fatty fish, individuals may experience improved cholesterol, blood sugar, and inflammation levels.

Denmark, known for its health-conscious population, consistently ranks among the world's healthiest countries. However, modern Danish diets may not be as healthy as they once were, with many Danes consuming high levels of sugar, salt, and convenience foods. In contrast, traditional Nordic foods, such as homemade rye bread, herring, root vegetables, and berries, have been shown to reduce the risk of chronic diseases and improve longevity.

Often described as a Nordic version of the Mediterranean diet, this eating pattern shares similarities with the Mediterranean diet, including an emphasis on plant foods, whole grains, fish, and healthy fats, while treating processed foods and red meat as occasional additions.

Recent studies have demonstrated the health benefits of the Nordic diet. One study of 57,053 Danes over 12 years found that men consuming the most Nordic-style foods had a 36% lower risk of dying compared to those who consumed the least. Another 12-month study in Sweden showed that participants who switched to a Nordic-style diet, including porridge and rye bread instead of white bread and pasta, rapeseed oil instead of butter, and more locally grown produce like apples, berries, and cabbage alongside fatty fish, experienced improvements in several risk factors for chronic diseases, such as lower blood sugar, cholesterol, liver fat, and inflammation levels.

These improvements may reduce the likelihood of developing heart disease, type 2 diabetes, or liver disease over time.

The Nordic diet's appeal extends beyond its health benefits. As many of the ingredients are locally grown and familiar, it may be easier for people in northern Europe, such as those in the UK, to adopt this way of eating compared to the Mediterranean diet. Furthermore, the focus on locally sourced foods supports local food production and has potential climate benefits.

To incorporate aspects of the Nordic diet into one's lifestyle, simple changes can be made, such as replacing refined grains with whole grains, increasing fatty fish consumption, using unsaturated oils instead of butter, adding legumes, root vegetables, and seasonal produce to meals, and reducing highly processed foods. It is essential to remember that the healthiest diets are not defined by perfection but by consistent, balanced choices that fit into everyday life.