Scientists have discovered that little-known foods increase longevity and reduce the chance of early death

None of the participants resulted in a self-reported Nordic Diet Adherence Score based on a framework the researchers developed. But at the end of the study period, the researchers found that participants who followed the Nordic nutrition guidelines most closely had a 23% lower risk of dying from any cause, including heart disease and cancer. This trend holds for male and female participants, regardless of income level and body weight.

What is the Nordic Diet?

Only officially introduced in 2023, the Nordic Diet is less popular than many other popular diet plans. So what exactly is it? “Think of the Nordic diet as the Scandinavian sister of the Mediterranean diet,” says Melissa Priest, DCN, RDN, a spokeswoman for the Academy of Nutrition and Dietetics. “Instead of olive oil, it has canola oil. Instead of citrus, it relies on local berries like lingonberries and blueberries. But the foundation is the same: lots of vegetables, whole grains, fish, nuts, and legumes, less red meat, sugar, and processed foods.”

How can the Nordic diet reduce all-cause mortality?

The diet’s many science-backed benefits may boost it when it comes to longevity. “Studies have linked a Nordic-style diet to a reduced risk of heart disease and stroke, reduced risk of type 2 diabetes, improved cholesterol and blood pressure, and even lower levels of inflammation in the body,” Perst explains. “Clinical trials have also shown that it can help with insulin sensitivity and weight management.” Nutritional guidelines are also designed to be environmentally friendly, which Perst finds particularly promising. “This study is one of the first to show that a diet designed well for the planet is also good for you,” he says.

According to Carrie Gans, MS, RDN, CDN, a large part of the diet’s association with lower all-cause mortality risk is likely due to a focus on a whole variety of foods and a lack of restriction. Small change diet. “These findings are important because they emphasize that overall eating habits, rather than individual nutrients, are associated with long-term health…Diets that focus on whole, minimally processed foods are strongly associated with better health outcomes,” he explains.

It’s worth noting that no single diet brings results, Perst adds. “It was an overall pattern … and when the researchers looked at people who maintained these habits for 20 years, the benefits were very strong. So it’s not about a short-term diet, it’s about lasting habits.”

How to try the Nordic Diet

If you haven’t already incorporated the Nordic Nutrition Guidelines into your meals, this is a good place to start; The data shows that you don’t need to overhaul your diet overnight. “Absolutely not the goal,” insists Priest. “None of the people in this study scored perfect on the diet, and they didn’t have to. Even small improvements in eating habits are associated with real, measurable health benefits. This should be a freebie for anyone who feels overwhelmed by diet advice.”

To get started, consider the following small and manageable changes as you plan your meals, every meal:

1. Add more color to your plate. Include more fruits, vegetables and dairy products in every meal. Root vegetables, cabbage, and leafy greens are great places to start.
2. Make all grains your default. Swap refined grains for oatmeal, barley, rye bread, or brown rice.
3. Eat fish twice a week. Especially oily fish like salmon, mackerel and sardines for heart-healthy omega-3s.
4. Bread in nuts and seeds. Even a small hand makes a difference.
5. Cut back on processed and red meat. Think of it as a side instead of the center of the meal.

bottom line

The research results are clear: some small changes to your diet can improve your overall health and longevity. But there is still much to consider. Since the research was mostly observational and not conducted in an experimental environment where researchers could control the participants’ food and lifestyle choices, the study “shows a link between eating patterns and longevity, but it cannot prove that diet caused people to live longer,” Perst explains.

“Diet is also frequently self-reported,” Ganz adds, “so there’s no way to be sure about the accuracy of the participants’ answers to the questions.” And diet is only one part of the longevity puzzle. “People who eat better also move more, sleep better, and smoke less, and while researchers account for these factors, it’s difficult to completely separate them.” Perst notes. The study population of Swedish people who are mostly middle-aged or older also means that the results may not apply to everyone.

Still, Perst is hopeful that people and the planet will benefit from the Nordic regime. “This study shows that gradual, sustained changes in the right direction make sense over time,” he says. “And you get the bonus of knowing that the same choices are easier on the planet.”