Have you heard of the Nordic diet?
Researchers believe that this way of eating may not only help reduce heart disease, but may also be a solution to help address climate change. The Nordic diet is not a new diet trend, but the traditional food culture of Denmark, Sweden, Norway, Finland and Iceland. In fact, it is a research-supported, practical eating approach that has been linked to longer life, better cardiovascular health and a lighter environmental footprint.
The Nordic diet is a plant-forward, whole-food eating pattern built around foods readily available in northern climates. It emphasizes vegetables, fruits and berries, whole grains such as rye, oats, and barley, legumes like beans and lentils, fatty fish including salmon and herring and healthy unsaturated fats. It includes moderate amounts of dairy products while limiting red and processed meats, refined grains, added sugars and ultra-processed foods.
In 2023, Nordic countries released the updated Nordic Nutrition Recommendations, often referred to as NNR23. These guidelines are notable because they integrate both human health and environmental sustainability, considering not only how foods affect our bodies, but also how food production affects the planet. The recommendations encourage a predominantly plant-based dietary pattern, higher intake of fish and reduced consumption of red and processed meats, all while limiting added sugars and salt.
By comparison, the most recent Dietary Guidelines for Americans, released earlier this year, continue to promote fruits, vegetables, whole grains, lean proteins and reduced added sugars. These U.S. guidelines also emphasize dietary patterns rather than single nutrients and include a range of culturally adaptable options. Additionally, the Nordic recommendations more clearly limit meat intake and prioritize plants and sustainability, whereas the Dietary Guidelines for Americans place a broader emphasis on protein foods overall, including meat, without the same level of limitation on animal protein.
A recent large study examining adherence to the NNR23 found that individuals who closely followed this planet-friendly dietary pattern had a 23 percent lower risk of early death compared with those who did not. This reduction in mortality included fewer deaths from cardiovascular disease and certain cancers. This means that roughly one out of every four premature deaths could potentially be prevented among people who closely follow a balanced, plant-forward eating pattern, compared with those who do not.
Higher adherence to a Nordic dietary pattern has been associated with lower blood pressure, improved cholesterol levels, reduced inflammation and decreased risk of heart disease and stroke. These benefits likely stem from the combined effects of fiber-rich whole grains and legumes, antioxidant-packed berries and vegetables and heart-healthy fats from fish and plant oils, alongside reduced intake of processed and red meats.
The environmental story is equally compelling. Food production contributes significantly to global greenhouse gas emissions, land use and freshwater consumption. Diets higher in red and processed meats tend to have a larger impact on the environment, while plant-based foods generally require fewer resources. Because the Nordic diet shifts the balance toward plants and sustainable seafood while limiting resource-intensive animal products, modeling studies suggest it can meaningfully reduce diet-related greenhouse gas emissions and land use compared to more meat-heavy diets.
The Nordic Nutrition Recommendations place strong emphasis on systematic reviews examining dietary patterns and chronic disease outcomes and those findings directly shape their guidance. The U.S. Dietary Guidelines for Americans are also grounded in systematic reviews and a formal evidence review process. However, in addition to scientific evidence, the U.S. guidelines appear to consider policy, feasibility and population-wide implementation factors, which can influence how recommendations are ultimately presented.
Trying a Nordic-style pattern of eating is actually quite doable for Americans. It can be as simple as filling more of your plate with vegetables and whole grains, choosing beans or lentils in place of red meat or processed meat more often, enjoying fish a couple of times per week, using plant oils instead of butter for everyday cooking. If you are open to choosing fresh fruit or berries and yogurt for a snack, for example, in place of a more highly processed snack food, you are already on your way.
The Nordic diet offers an evidence-based, realistic and flexible approach that supports longevity, protects cardiovascular health and reduces environmental impact.
LeeAnn Weintraub, MPH, RD is a registered dietitian, providing nutrition counseling and consulting to individuals, families and organizations. She can be reached by email at RD@halfacup.com.