What is a healthy Nordic diet, foods and nutrients in the Nordiet study?

January 13, 2026 •

4 min read

The Nordic diet, a dietary pattern inspired by the traditional foods of Scandinavian countries, has been shown to reduce cholesterol levels and the risk of heart disease. Based on the findings from the landmark NORDIET study, this diet emphasizes a plant-rich approach with specific, local food groups. This article explores the defining characteristics, core foods, and the proven health benefits of a healthy Nordic diet.

Quick Summary

This article examines the healthy Nordic diet, detailing the core foods, essential nutrients, and the compelling health outcomes demonstrated in the NORDIET study. It highlights how this plant-based approach, rich in whole grains, fish, and berries, can positively impact cholesterol levels and weight management.

Key Points

Plant-Rich Focus: The diet is predominantly plant-based, emphasizing a high intake of vegetables, fruits, berries, and legumes for essential nutrients and fiber.
Heart-Healthy Fats: Omega-3 rich fatty fish (salmon, herring) and polyunsaturated-rich canola oil are the main sources of beneficial fats.
Whole Grains over Refined: Rye, oats, and barley are favored over refined grains, boosting fiber and nutrient intake significantly.
Sustainable and Local: The diet prioritizes locally sourced, seasonal foods, which benefits both individual health and the environment.
Demonstrated Health Benefits: The NORDIET study linked the healthy Nordic diet to reduced LDL cholesterol, lower blood pressure, and improved insulin sensitivity.
Limited Red Meat and Sweets: Consumption of red and processed meats, as well as sugary foods and drinks, is heavily restricted to reduce saturated fat and sugar intake.

What Defines a Healthy Nordic Diet?

Developed in collaboration with food experts and Nordic nutrition recommendations, the healthy Nordic diet is more than just a set of food rules; it's an eating pattern that prioritizes health, environmental sustainability, and regional identity. It is often compared to the Mediterranean diet due to its focus on whole foods, but uses locally-sourced Nordic ingredients and specific fat sources like canola oil. The diet is characterized by a high intake of plant-based foods, such as berries, vegetables, and whole grains, combined with regular consumption of fish and moderate amounts of dairy. This contrasts sharply with the typical Western diet, which is high in processed foods, sugar, and red meat.

Core Principles of the Nordic Diet

Emphasizes Plant-Based Foods: Fruits, berries, vegetables, legumes, and whole grains form the foundation of the diet, providing abundant fiber, vitamins, and minerals.
Focuses on Local and Seasonal Eating: Adopting seasonal, locally sourced foods reduces environmental impact and ensures peak freshness and nutrition.
Prioritizes Fish and Seafood: Fatty fish, like salmon, mackerel, and herring, are key protein sources and provide anti-inflammatory omega-3 fatty acids.
Includes Canola (Rapeseed) Oil: Canola oil is the main cooking fat, valued for its low saturated fat and high polyunsaturated fatty acid content, including alpha-linolenic acid (ALA).
Incorporates Low-Fat Dairy: Low-fat fermented dairy products, such as skyr and kefir, are consumed in moderation.
Restricts Red and Processed Meats: Red meat and poultry are consumed sparingly, and processed meats are minimized.
Minimizes Processed Foods and Additives: The diet actively discourages added sugars, fast food, and foods with additives.

Foods and Nutrients in the NORDIET Study

The NORDIET study is a randomized controlled trial that investigated the effects of a healthy Nordic diet on cardiovascular risk factors in subjects with high cholesterol. The diet used in the study was specifically composed to meet Nordic nutrition recommendations and emphasized key food groups and nutrients. The study demonstrated that subjects on the Nordic diet had significantly higher intakes of fruits, vegetables, and fish, and lower intakes of meat, sweets, and alcohol compared to a control group.

Key Foods in the NORDIET Study

Whole Grains: The diet included ample amounts of whole grains from rye, oats, and barley, consumed as porridge, dense bread, or pearled grains. The high intake of whole grains contributed significantly to the total dietary fiber and beta-glucan content.
Fruits and Berries: Berries (especially lingonberries and bilberries) and fruits (apples, pears) were consumed in abundance, providing antioxidants and fiber.
Fish and Eggs: Regular consumption of fatty fish (salmon, mackerel, herring) provided essential omega-3 fatty acids, while eggs were included in moderation.
Vegetable Oils: Rapeseed oil was the primary added fat source for cooking and dressings, providing heart-healthy polyunsaturated and monounsaturated fatty acids.
Legumes: A higher intake of legumes like peas and beans was observed in the Nordic diet group compared to the standard Swedish diet.
Low-Fat Dairy: The diet included low-fat milk and fermented milk products, contrasting with higher-fat dairy staples sometimes found in traditional Nordic cuisine.

Nutrient Profile and Health Outcomes

Analysis of the NORDIET intervention group's nutrient intake showed a beneficial profile. The diet was low in saturated fat and sodium while being high in dietary fiber and polyunsaturated fats.

Comparison: Nordic Diet vs. Standard Swedish Diet (NORDIET Study)


Food Group	Nordic Diet (NORDIET)	Standard Swedish Diet (SRP)
Fruits, Berries, Veg	Significantly higher intake (e.g., 807g/day vs. 382g/day)	Lower intake
Meat & Poultry	Lower intake (89g/day vs. 139g/day)	Higher intake
Fish & Eggs	Significantly higher intake (72g/day vs. 50g/day)	Lower intake
Sweets & Desserts	Lower intake (38g/day vs. 51g/day)	Higher intake
Fats & Oils	Higher vegetable fat intake (32g/day vs. 23g/day)	Lower vegetable fat intake
Dietary Fiber	Approximately twice the recommended intake	Lower, not meeting high fiber targets

The study's results demonstrated significant health improvements, including lower total and LDL ("bad") cholesterol, reduced blood pressure, and better insulin sensitivity in participants following the Nordic diet. These outcomes indicate that the distinct nutrient profile, particularly the high fiber from whole grains and the healthy fats from fish and canola oil, plays a crucial role in reducing cardiometabolic risk factors.

Conclusion

The healthy Nordic diet, as detailed in the NORDIET study and broader Nordic Nutrition Recommendations, offers a powerful, research-backed framework for healthy eating. By prioritizing plant-based foods, locally sourced fish, and beneficial fats like rapeseed oil, it provides a diet rich in fiber, antioxidants, and anti-inflammatory omega-3 fatty acids. Its emphasis on sustainability and minimally processed foods not only benefits personal health by reducing cardiovascular risk and improving blood lipid profiles but also supports a healthier planet. The Nordic diet proves that nourishing and health-promoting eating patterns can be adapted to regional availability and cultural preferences without sacrificing flavor or nutrition.

For more detailed information, the original study "What is a healthy Nordic diet? Foods and nutrients in the NORDIET study" is available via Food & Nutrition Research.

Frequently Asked Questions

The main difference is the type of fat and regional food focus. The Nordic diet emphasizes canola (rapeseed) oil and locally-sourced Nordic ingredients like berries and root vegetables, while the Mediterranean diet centers on olive oil and foods typical of the Mediterranean region.

Yes, studies have shown that the Nordic diet can aid in weight loss and reduce body fat, especially around the abdomen. Its high fiber content from whole grains, fruits, and vegetables helps promote satiety, which can assist with weight management.

No, the Nordic diet is a flexible eating pattern rather than a strict, calorie-regulated diet. It focuses on guiding food choices toward whole, unprocessed foods and away from unhealthy, processed options, allowing individuals to eat to their needs.

Yes, low-fat dairy products are included in moderation. Common choices include fermented dairy like skyr or kefir, which are low in fat and provide probiotics.

The NORDIET study highlighted a higher intake of fruits, berries, vegetables, root vegetables, fish, eggs, and vegetable fat compared to a reference diet. It also noted a lower intake of red meat products, dairy, sweets, and alcohol.

Research, including the NORDIET study, indicates that the diet's high intake of omega-3s from fatty fish, healthy fats from canola oil, fiber from whole grains, and antioxidants from berries help lower cholesterol (especially LDL), reduce inflammation, and decrease blood pressure, thus supporting heart health.

Red meat, especially processed red meat, is limited. When consumed, the diet encourages high-quality, lean meat, and wild game meat in small quantities.