What exactly is the Nordic diet?

“Think of the Nordic diet as the northern version of the Mediterranean diet,” says Dr Sammie Gill, registered dietitian and a British Dietetic Association (BDA) spokesperson.

In the Nordic diet, “humble, nutritious and simple foods” are key, Gill says. Meals are based around root and cruciferous vegetables, legumes, fatty fish, wholegrains, berries and dairy like Skyr and kefir. Processed and most red meats are out, as are foods with added sugars, sweetened beverages, alcohol and fast food.

“The main difference between the Mediterranean and Nordic diets is the everyday oil that is used,” Gill explains. “The Nordic diet relies on rapeseed or canola oil, whilst we all know the Mediterranean diet uses olive oil.”

Rapeseed oil is popular in many non-Mediterranean countries because it can be grown locally on a large scale, Gill says. Similarly to olive oil, it is low in saturated fat and is a rich source of heart-healthy fats. Plus, “it contains higher levels of a-linolenic acid (ALA) – a plant-based omega-3 with cardioprotective effects”.

Whilst both diets incorporate oily fish and lean meats, they also have a plant-based focus. Seasonal eating is key to the Nordic pattern, which means “enjoying fresh food at its peak ripeness when it is most nutrient-rich”, Gill says.

Why is the Nordic diet so healthy?

1. Good for the heart

The Nordic diet is rich in high-fibre foods, including wholegrains, berries and root vegetables, which can help to lower blood cholesterol levels by binding low-density lipoprotein cholesterol, or “bad” cholesterol, in the digestive tract and removing it from the body.

It also includes a wide variety of healthy fats such as oily fish, seeds and rapeseed oil.

The omega-3 fatty acids found in these foods, including salmon, herring and mackerel, are similarly beneficial in their ability to “help lower non-HDL cholesterol levels”, Gill explains. High-density lipoprotein cholesterol is known as the “good” cholesterol, because it helps remove other forms of cholesterol from the bloodstream.

She references a 2019 review which examined a range of studies and concluded that the Nordic diet improves blood pressure and some blood lipid markers, such as cholesterol.

2. Lower risk of stroke

The benefits for the heart don’t stop there. One 2017 study published in the Stroke journal examined people in Denmark, their adherence to the Nordic diet and their stroke risk. Drawing on data from over 50,000 people, they concluded that sticking to a healthy Nordic diet was associated with a lower risk of stroke.

Again, this may be due to the presence of healthy fats, high-fibre foods and reduced intake of processed foods and sodium. A wealth of research shows that consuming excess sodium is considered one of the most significant and preventable dietary risk factors for stroke.

3. May protect the brain

Oily fish, berries and legumes are all rich sources of anti-inflammatory compounds. Whilst oily fish contains anti-inflammatory omega-3 fatty acids, berries are packed with antioxidants called anthocyanins that also help fight inflammation. Meanwhile, beans and lentils contain powerful plant compounds, including polyphenols, that have a similar effect.

“Although evidence is still emerging, existing studies suggest that the Nordic diet may be protective for brain health because of these anti-inflammatory and antioxidant effects,” Gill says.

She references a 2023 review which examined over 600 studies and found that the Nordic diet offers some neuroprotective qualities, including improved neurological function and boosted brain health.

In a study published in Nutrients, the Nordic diet was also associated with lower depressive scores. Once again, its positive effects on mental health are down to it providing a rich source of antioxidants in berries, root vegetables and wholegrains; omega-3 fatty acids in fatty fish, rapeseed oil and seeds; and fibre.

4. Beneficial for longevity

Conveniently, the Nordic diet is a rich source of four food groups that could improve your life expectancy.

“One study found that eating more wholegrains, nuts and fruits can add up to 10 years to your life,” Gill says. She references another study which found that eating legumes alone offers the biggest gains and can add around 2.5 years to your life expectancy.

Legumes like beans and lentils are nutrient-dense foods, rich in fibre, plant-based protein, antioxidants, vitamins and complex carbohydrates. These components contribute to improved heart health, blood sugar control and a healthier gut microbiome – all of which can add years to your life.

5. May support weight loss

With its focus on high-fibre and filling foods, the Nordic diet may help you lose a few of those extra Christmas pounds.

The high-fibre content from fruits, vegetables and wholegrains like oats, barley and rye boosts satiety and slows down digestion, which can reduce overall calorie intake. The same is true with high-protein foods such as fish, legumes and the yoghurt Skyr.

The Nordic yoghurt is higher in protein, lower in sugar, calories and fat, and a better source of calcium and B vitamins than Greek yoghurt. Skyr is naturally fat-free and a 100g serving contains around 60 calories, 4g of sugar and 10g of protein. Meanwhile, a 100g serving of regular Greek yoghurt contains roughly 100 calories, 9g of fat, 3g of sugar and 6g of protein.

Foods that are high in sugar, salt, saturated fats and processing are massively limited in the Nordic diet. According to a 2024 review in Food and Nutrition Research, ultra-processed foods (UPFs) account for roughly 25% of a Danish adult’s diet, and this figure rises to 32% for adults in Norway. Meanwhile, in the UK, UPFs account for 57% of daily energy intake for adults, and 66% for adolescents.

Research shows that a focus on whole and unprocessed foods is strongly linked to improved weight loss, as these foods are more satiating than processed alternatives.

How to follow the Nordic diet

You don’t have to live in the Nordic region to follow the diet. “It is a no-frills diet and most of the nutritious and simple foods in it are commonly found in most supermarkets,” Gill says.

Planning out your meals and home cooking is key. “Try to buy everything in one big shop and then make the most of your ingredients throughout the week,” Trine advises. She recommends fermenting cabbage and boiling beetroot to keep in the fridge as staple ingredients for various meals.

Whilst you can buy lingonberries and other Nordic foods like pickled herring, certain condiments, and authentic crispbread from specialist suppliers, Gill recommends focusing on the more affordable staples, such as tinned mixed beans, carrots, cabbage, rye bread, frozen fish fillets and frozen berries (including blueberries, raspberries and cranberries), which are “much better value for money and just as nutritious”, Gill says.

To really eat “Nordic”, Hahnemann recommends eating seasonally (when foods are at their most nutritious) and rethinking your meat intake.

“I try to live by an 80/20 approach, where 80% of what I eat comes from vegetables and grains, whilst the other 20 comes from animals. It’s a great guideline, although I end up closer to 70/30, and most Danes do still really enjoy eating meat.” However, by reducing your intake, “you not only benefit your own health, but it is also really good for the planet”.

If you are a carnivore hoping to incorporate some Nordic flair in your diet, lean game meats – like venison, bison, reindeer and rabbit – are popular in moderation, Gill says. These meats are naturally low in fat and calories, packed with high-quality protein, and rich in essential nutrients like iron, zinc and B vitamins.