Exploring the Healthiest European Diets: What European Country Has the Healthiest Diet?

October 4, 2025 •

3 min read

According to the World Health Organization, unhealthy diet is a leading global risk to health. When investigating what European country has the healthiest diet?, the answer is not limited to a single nation but is often attributed to regional dietary patterns with proven health benefits, most notably the Mediterranean and Nordic diets.

Quick Summary

This article explores different healthy European eating patterns, highlighting the principles of the Mediterranean and Nordic diets, which prioritize fresh, whole foods and healthy fats.

Key Points

Mediterranean Diet: The Mediterranean diet, prominent in Italy, Greece, and Spain, emphasizes fruits, vegetables, olive oil, and fish.
Nordic Diet: The Nordic diet, popular in Norway, Sweden, and Iceland, focuses on local berries, root vegetables, rye bread, and fatty fish.
Lifestyle over Location: Healthy eating is a regional and cultural practice, not confined to one nation. Lifestyle factors like exercise and social dining are also key.
Whole Foods are Key: Both diets prioritize whole, unprocessed foods and healthy fats over processed ingredients, sugar, and saturated fats.
Longevity Connection: Countries following these dietary patterns, such as Italy, Spain, and Norway, often exhibit high life expectancy and low rates of chronic disease.
Adoptable Principles: The core tenets of these healthy European diets—seasonality, moderation, and whole ingredients—can be applied anywhere.

When evaluating the healthiest diets, the focus is less on a single country and more on established regional eating patterns. Two prominent and well-regarded approaches are the Mediterranean diet, found in Southern Europe, and the Nordic diet, embraced in Northern European countries. Both prioritize fresh, seasonal, and whole foods over processed ingredients, contributing to better health outcomes and longevity.

The Mediterranean Diet: A Timeless Approach

For decades, the Mediterranean diet has been celebrated as one of the world's healthiest eating patterns, linked to a lower risk of chronic diseases such as heart disease, stroke, and certain cancers. Countries like Italy, Greece, and Spain epitomize this food culture.

Key components of the Mediterranean diet:

Abundant fruits and vegetables: A wide variety of produce forms the foundation of every meal, providing essential vitamins, minerals, and antioxidants.
Healthy fats: Extra-virgin olive oil is the primary source of fat, replacing saturated fats like butter and margarine.
Whole grains and legumes: Wholegrain bread, pasta, and cereals, along with beans, lentils, and nuts, provide fiber and sustained energy.
Lean protein: Fish and seafood are consumed regularly, while poultry is eaten in moderation. Red meat is limited to small, occasional servings.
Dairy and wine: Cheese and yogurt are enjoyed in moderation. Red wine is sometimes consumed with meals.
Mindful eating: The culture emphasizes leisurely dining with family and friends, which promotes a more mindful and relaxed approach to food.

The Nordic Diet: A Northern Alternative

Originating from countries like Norway, Sweden, Denmark, Finland, and Iceland, the Nordic diet is another evidence-based, heart-friendly eating style. It shares many characteristics with the Mediterranean diet but adapts to local Nordic ingredients and culinary traditions.

Core principles of the Nordic diet:

Wild and fatty fish: Fatty, cold-water fish like salmon, sardines, and herring are staples, providing vital omega-3 fatty acids.
Seasonal and locally sourced produce: The diet relies heavily on fruits, berries (lingonberries, bilberries), and root vegetables (carrots, beets) that thrive in cooler climates.
Whole grains: Whole grains such as rye, oats, and barley are foundational, often consumed in dark, dense bread.
Canola oil: Instead of olive oil, canola (rapeseed) oil is the primary cooking fat.
Emphasis on sustainability: A focus on locally produced and wild foods reduces the environmental impact of one's diet.

Mediterranean vs. Nordic Diets: A Comparison


Feature	Mediterranean Diet	Nordic Diet
Primary Fat Source	Extra-virgin olive oil	Canola (rapeseed) oil
Key Food Groups	Fruits, vegetables, whole grains, nuts, legumes, fish	Berries, root vegetables, whole grains (rye, barley), fatty fish
Primary Protein	Fish, seafood, poultry; limited red meat	Wild-caught fish (salmon, herring); game meat, legumes
Regional Focus	Southern Europe (Italy, Greece, Spain)	Northern Europe (Norway, Sweden, Iceland, Denmark)
Cultural Aspect	Leisurely, communal dining	Sustainable, locally sourced, often home-cooked meals

The Lifestyle Beyond the Plate

While the specific foods are crucial, the lifestyles in these regions also contribute significantly to their health metrics. High life expectancy countries like Switzerland, Spain, and Italy often exhibit habits that reinforce the benefits of their diet.

Switzerland: Known for a high quality of life and low obesity rates, suggesting a balanced lifestyle complements the diet.
Spain and Italy: Besides the diet, the culture of communal eating and regular physical activity, often outdoors, plays a vital role.
Norway: High life expectancy and low obesity rates are complemented by a strong culture of physical activity, such as hiking and skiing.

Ultimately, singling out one country as having the healthiest diet is challenging. A healthier approach is to recognize that different regions have developed sustainable, nutritious, and culturally rich eating patterns. The core principles—prioritizing whole foods, healthy fats, and seasonal produce while controlling portions and being mindful during meals—are universally beneficial. Whether you draw inspiration from the sunny Mediterranean shores or the rugged Nordic coastlines, adopting these habits is a step toward better health.

Read more about these healthy European cuisines from Harvard Health.

Conclusion: A Blueprint for Healthy Eating

No single European country holds a monopoly on the "healthiest diet," but patterns like the Mediterranean and Nordic diets provide a powerful blueprint for wellness. These regional approaches, rich in plant-based foods, healthy fats, and lean protein, demonstrate that a nutritious diet can also be delicious and culturally satisfying. By focusing on whole, unprocessed ingredients, mindful eating, and an active lifestyle, anyone can adopt these proven principles for better health, no matter where they live.

Frequently Asked Questions

The Mediterranean diet is followed in several southern European countries, including Italy, Greece, and Spain, which are known for their high consumption of fruits, vegetables, olive oil, and fish.

The Nordic diet is an eating pattern focused on locally sourced foods like berries, root vegetables, whole grains (rye, barley), and fatty fish. It is characteristic of Scandinavian countries, including Norway, Sweden, Denmark, and Iceland.

The Mediterranean diet has been linked to numerous health benefits, including a reduced risk of heart disease, stroke, and certain cancers. It is also credited with supporting weight management and cognitive function.

While both emphasize whole foods, the Nordic diet typically uses canola oil instead of olive oil and incorporates more local foods like berries, rye, and cold-water fish. The cultural focus on sustainability is also more pronounced in the Nordic diet.

Authentic Italian cuisine, a core part of the Mediterranean diet, is very healthy. It relies on fresh, seasonal ingredients, whole grains, and healthy fats like olive oil. The popular perception of Italian food as unhealthy is often based on overly processed or large-portioned versions of dishes.

The French paradox refers to the observation that, despite a diet that can include rich foods like cheese and butter, the French historically have a lower incidence of heart disease than other Western countries. This is often attributed to cultural habits like smaller portions and mindful, leisurely eating.

Across many European cultures, healthier eating habits often include consuming smaller portions, making meals a leisurely social event, and prioritizing fresh, locally sourced ingredients over processed and fast food.