Scientists Say This Surprising Diet May Significantly Lower Your Chance of Early Death

Mediterranean diet health benefits abound—from a lower risk of stroke to potentially even lowering stress levels. Now, scientists have found that the popular eating plan’s lesser-known Scandinavian sister, the Nordic diet, may be just as beneficial. In fact, new research indicates that it may even add years to your life.

Meet the experts: Melissa Prest, D.C.N., R.D.N., spokesperson for the Academy of Nutrition and Dietetics; Keri Gans, M.S., R.D.N., C.D.N., author of The Small Change Diet

That’s the takeaway from a recent study published in The Journal of Nutrition, which set out to analyze the association between Nordic dietary guidelines and all-cause mortality. The research included more than 76,000 Swedish men aged 45 to 79 and women aged 48 to 83. The participants regularly reported their diet and lifestyle details via a 96-item food frequency questionnaire starting in 1997, which the researchers compared to reported deaths over the course of the 19-year study.

None of the participants’ self-reporting resulted in a perfect Nordic diet adherence score based on the framework the researchers developed. But by the end of the study period, the researchers found that the participants who most closely followed Nordic nutrition guidelines had a 23% lower risk of death from any cause, including heart disease and cancer. The trend held for both male and female participants, regardless of income level and body weight.

What is the Nordic diet?

Having only been officially introduced in 2023, the Nordic diet is less well-known than many other popular eating plans. So what actually is it? “Think of the Nordic diet as the Scandinavian sister of the Mediterranean diet,” says Melissa Prest, D.C.N., R.D.N., spokesperson for the Academy of Nutrition and Dietetics. “Instead of olive oil, it features canola oil. Instead of citrus fruits, it leans into local berries like lingonberries and blueberries. But the foundation is the same: lots of vegetables, whole grains, fish, nuts, and legumes, with less red meat, sugar, and processed food.”

How might the Nordic diet lower all-cause deaths?

The diet’s numerous science-backed benefits may give it an edge when it comes to longevity. “Research has linked Nordic-style eating to a lower 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,” Prest explains. “Clinical trials have also shown it can help with insulin sensitivity and weight management.” The nutrition guidelines were also designed to be environmentally friendly, which Prest finds particularly promising. “This study is one of the first to show that a diet designed to be good for the planet is also good for you,” she says.

A large part of the diet’s association with lower all-cause death risk is likely due to its focus on overall eating patterns and lack of restrictive nature, according to Keri Gans, M.S., R.D.N., C.D.N., author of The 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 focused on whole, minimally processed foods continue to have strong links to better health outcomes,” she explains.

It’s worth pointing out that no single food drove the results, Prest adds. “It was the overall pattern… And when the researchers looked at people who maintained those habits over 20 years, the benefits were even stronger. So it’s not about a short-term diet; it’s about building lasting habits.”

How to try the Nordic diet

If you haven’t incorporated Nordic nutrition guidelines into your meals already, this is a good sign to start; the data shows you don’t need to overhaul your diet overnight. “Perfection isn’t the goal,” stresses Prest. “Not a single person in this study scored perfectly on the diet, and they didn’t need to. Even modest improvements in eating habits were linked to real, measurable health benefits. That should be freeing for anyone who feels overwhelmed by dietary advice.”

To begin, consider the following small and manageable changes as you plan your meals, per Prest:

1. Add more color to your plate. Incorporate more fruits, vegetables, and berries at every meal. Root vegetables, cabbage, and leafy greens are great starting points.
2. Make whole grains your default. Swap refined grains for oats, barley, rye bread, or brown rice.
3. Eat fish twice a week. Especially fatty fish like salmon, mackerel, and sardines for heart-healthy omega-3s.
4. Snack on nuts and seeds. Even a small handful makes a difference.
5. Cut back on processed and red meat. Think of it as a side rather than the centerpiece of a meal.

The bottom line

The results of the research are clear: Making some small tweaks to your diet may boost your overall health and longevity. But there’s still more to consider. Since the research was mostly observational and not carried out in an experimental environment where the researchers could have control over the participants’ food and lifestyle choices, the study “shows a link between eating patterns and living longer, but it can’t prove the diet caused people to live longer,” Prest explains.

“Diet is also frequently self-reported,” Gans adds, so there’s no way to know for sure the accuracy of participants’ questionnaire answers. And diet is only one piece of the longevity puzzle. “People who eat well also tend to move more, sleep better, and smoke less, and while the researchers accounted for those factors, it’s hard to separate them completely,” Prest notes. The study’s population of Swedish people who are mostly middle-aged or older could also mean that the results may not apply to everyone.

Still, Prest is hopeful that people and the planet will benefit from adopting the Nordic diet. “This study shows that gradual, consistent shifts in the right direction add up in a meaningful way over time,” she says. “And you get the bonus of knowing those same choices are easier on the planet, too.”