When Cecilie Kyro spent her summers with her grandparents on the picturesque Danish islands of Langeland and Oro, her breakfast typically consisted of cold, plain oatmeal. Lunch often featured an open-faced sandwich, known as “smorrebrod,” served on dense rye bread, and topped with pickled herring, a small, fatty fish preserved in a vinegar-based brine. Dinner frequently included root vegetables paired with fish, or occasionally, smaller portions of meat. Currently, as an epidemiologist at the Danish Cancer Institute in Copenhagen, Dr. Kyro investigates how this traditional eating pattern, recently termed the Nordic diet, affects disease risk.
Similar to the renowned Mediterranean diet, the Nordic diet emphasizes a rich variety of fruits and vegetables, whole grains, and beneficial fats. Although it has not been studied as extensively as the Mediterranean diet, preliminary research indicates that the Nordic diet may offer significant health benefits, particularly for heart health. The diet focuses on foods native to the Nordic region, which includes Denmark, Finland, Iceland, Norway, and Sweden.
Instead of using olive oil, the Nordic diet incorporates rapeseed oil (also known as canola oil), which is derived from the rapeseed plant that flourishes in cooler climates. Staple foods include root vegetables such as turnips, carrots, and parsnips, as well as cruciferous vegetables like cabbage and cauliflower. The diet also highlights the importance of berries—like blueberries, strawberries, and lingonberries—alongside fruits such as apples and pears. Individuals following the Nordic diet often limit or entirely avoid alcohol, as well as foods high in added sugars and sodium.
The Nordic diet's emphasis on fiber and healthy fats suggests it may be beneficial for heart health. According to Dr. Kjetil Bjornevik, an assistant professor of epidemiology and nutrition at the Harvard T.H. Chan School of Public Health, fiber-rich foods can help lower blood cholesterol levels by binding to LDL (or “bad” cholesterol) in the digestive tract and facilitating its removal from the body. Dr. Kyro’s research has indicated that whole grains such as oats, wheat, and rye are associated with a reduced risk of Type 2 diabetes and colorectal cancer.
Moreover, the Nordic diet’s high omega-3 fatty acid content—from sources like fish and rapeseed oil—combined with its low saturated fat levels, may lower the risk of heart attacks and strokes. A notable clinical trial in 2010 involved splitting 88 adults with slightly elevated cholesterol levels into two groups: one following the Nordic diet for six weeks, and another maintaining their usual Western diets. The results showed that participants on the Nordic diet lost more weight and experienced lower blood pressure and cholesterol levels compared to the control group.
Another significant aspect of the Nordic diet is its focus on purchasing local and seasonal foods, which can greatly benefit the environment. Locally sourced food typically requires less transportation, leading to fewer greenhouse gas emissions. Studies suggest that plant-based dietary patterns, such as those promoted by the Nordic diet, produce fewer greenhouse gases and demand less land, water, and fertilizer compared to animal-based diets.
You don’t need to reside in the Nordic region to adopt the core principles of the Nordic diet. Begin by prioritizing whole or minimally processed foods that are high in fiber and unsaturated fats while being low in added sugars and sodium. This includes an abundance of fruits and vegetables, along with healthy protein sources like fatty fish, nuts, and low-fat dairy products.
Dr. Kyro recommends exploring what local produce is available in your area. Are there any fruits or vegetables grown nearby? Is there a body of water that offers access to fatty fish? By incorporating heart-healthy and Nordic-inspired foods into your diet, as emphasized by Dr. Bjornevik, anyone can enjoy the benefits of this wholesome diet, regardless of their geographic location.
