Nordic Diet Linked to 23% Lower Risk of Early Death

Researchers at Aarhus University in Denmark have found that people who follow the 2023 Nordic dietary guidelines face a 23% lower risk of dying early compared to those who do not. The study looked at over 76,000 middle-aged Swedish men and women and tied the diet to fewer deaths from all causes, cancer, and heart disease. These guidelines aim to improve health while easing pressure on the planet by changing what people eat.

Background

The Nordic dietary guidelines came out in 2023 after years of work by experts from Nordic and Baltic countries. They build on earlier advice but add a focus on the environment. Food production and eating habits account for about 30% of human-made greenhouse gas emissions. To fight this, the guidelines call for less meat and added sugar, along with more vegetables, fruits, berries, whole grains, legumes, fish, nuts, and low-fat dairy.

This is not the first time Nordic countries have teamed up on food advice. Since 1980, they have put out shared nutrition recommendations that shape national rules across the region. The 2023 version used about 100 systematic reviews on health effects, eating patterns, and environmental impact. It pushes a mostly plant-based diet with plenty of local foods like potatoes, pulses, and fish from Nordic waters.

The new study tested these guidelines for the first time on real people. Scientists created a scoring system with 15 food groups based on the rules. Each person's score came from food diaries they filled out starting in 1997. They tracked deaths through Sweden's national records over nearly 19 years on average.

Key Details

The research pulled data from two big groups: the Swedish Mammography Cohort with nearly 40,000 women aged 48 to 83, and the Cohort of Swedish Men with almost 49,000 men aged 45 to 79. Participants reported what they ate in 1997, 2009, and 2019. No one got a perfect score, but those with higher scores ate closer to the guidelines.

People in the top group, scoring over 10 points, had a 23% lower risk of death from any cause than those under 8 points. The hazard ratio was 0.77 after adjusting for age, education, income, exercise, and other factors. For long-term eating habits averaged over time, the benefit grew even larger, with a hazard ratio of 0.38 for the highest versus lowest group.

Health Benefits by Cause

The diet linked to fewer cancer deaths and fewer from heart and blood vessel problems. Both showed patterns like the overall results. Median scores were 9.5 for women and 8.9 for men. During follow-up, over 30,000 people died.

"Our study shows that among middle-aged Swedish men and women who follow the guidelines, mortality is 23% lower compared with those who do not – even when factors such as education, income, and physical activity are taken into account," said Associate Professor Christina Dahm of Aarhus University.

The team led by Dahm and PhD student Anne Bak Mørch built the diet score to match the guidelines exactly. It scores each food group from 0 to 1, with 1 for full match to advice.

What This Means

These findings matter for Nordic and Baltic countries where national food rules follow the Nordic model. They suggest whole diets, not just single foods, drive health gains. The planet angle stands out: by cutting meat and boosting plants, the diet lowers emissions without harming health. Food systems could shift to produce more of these foods, helping both people and the environment.

Experts see this as a blueprint for other places. Regions with their own foods might adapt similar rules, like more local grains or seafood. The study controlled for many lifestyle factors, making the link to diet stronger.

"The study confirms that we can follow a Nordic diet to improve both our health and the climate – at least when it comes to preventing premature death," Dahm added.

Questions remain on other conditions like obesity, type 2 diabetes, or specific cancers. The team plans more work using the same groups. For now, the results point to clear gains from eating this way over many years.

Governments in the region already use these guidelines for school meals, public campaigns, and food labels. Doctors might point patients here for simple changes: swap some beef for beans, add berries to breakfast, choose whole grain bread. Grocery stores stock more of these items, making it easier to follow.

The study appeared in the Journal of Nutrition. It found no conflicts of interest. Follow-up could show if kids or older adults get the same benefits, or how it works in daily life beyond Sweden.