Jan 11, 2026
3 min read
The Scandinavian diet is gaining attention for its link to longevity, heart health and better sleep without strict regimens.
In the world of the European Healthy Health Effects, the light is always dependent on the left, the olive oil, and the lungs of the dunes are a long and lunch.
But further north, where winters are darker and the dish seems a little heartier, other ways of eating have quietly done the same job, and possibly done it just as well.
Rooted in the traditional foods of Denmark, Finland, Iceland, Norway, and Sweden, the Nordic diet doesn't announce itself loudly. There are no hard-and-fast rules, no list of banned foods, no promises of quick transformation. Instead, it relies on foods grown locally in cold climates: hardy vegetables, whole grains, oily fish, and fermented dairy products.
Created in 2004 by a team of nutritionists, scientists and chefs, the so-called New Nordic Diet is designed to be healthy, sustainable and flavorful."It's basically a colder climate cousin of the Mediterranean diet. It's very similar, but it includes more foods that grow in colder climates," said Dawn Jackson Blatner, a Chicago-based registered dietitian nutritionist and author of Superfood Swap, in an interview with National Geographic.
This similarity is all the more important because, under a simple food menu, there is increasing evidence linking the Nordic diet to longevity and health.Researchers who analyzed twelve studies found that people who closely followed this eating style had a much lower risk of early death, especially from heart disease and cancer.
As David L. Katz, expert in preventive medicine and former president of the American College of Orthopedic Medicine, says: "All good diets consist of real food, mostly plants. The Nordic Diet is a variation on the same theme. Health benefits translate to overall vitality and longevity."
The diet is also largely plant-based, with a heavy emphasis on berries, apples and pears, root vegetables such as beets and carrots, and cruciferous vegetables such as cabbage.Cereals such as rye, barley and oats are staples along with legumes, nuts and seeds.Fatty fish such as salmon, herring, sardines and mackerel are often found, while eggs and lean meats are eaten in moderation.Highly processed foods and sugary treats are discouraged, but not banned.
What makes this combination so effective is how the pieces work together."This is high-quality food that fires on all cylinders," says Katz.Foods contain antioxidants and fiber, both of which help reduce inflammation, a major cause of chronic disease.
Laura Chiavaroli, associate professor of food science at the University of Toronto, says, "Components of the Nordic diet, especially fruits and vegetables, are rich sources of antioxidants."
There are also practical benefits.Whole grains like rye and barley have a lower glycemic index, which helps regulate blood sugar, while omega-3 fats in oily fish support heart and brain health.The diet has also been linked to better sleep and improved physical performance in older adults.
Joan Salge Blake, clinical professor of nutrition at Boston University, explains: “What makes the Nordic diet so healthy is there are a lot of things working together—it’s likely a combination of foods that reduce inflammation and the risk of all these leading causes of death.”
