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Research · Diets

Nordic diet

Meta-analyses of randomized trials find a Nordic diet lowers LDL cholesterol about 0.26 to 0.30 mmol/L and systolic blood pressure about 4 mmHg against usual diets, with about 1.8 kg more weight loss. Fasting glucose and inflammation markers did not change. Cohorts link it to less heart disease and diabetes. No harms were sourced.

Add to Bio HackChecked 2026-11-13
Status
A dietary pattern, not a regulated product.
Also called
New Nordic Diet, NND, healthy Nordic diet, Baltic Sea diet, Scandinavian diet, NORDIET, SYSDIET
Followed for
cholesterol, blood pressure, weight loss, blood sugar, inflammation, heart health, diabetes prevention, longevity

Strong several reviews agree · Moderate one review or consistent trials · Limited one or a few small studies · Untested no study in people, listed with what it rests on

Shown to help4

Reported risks0

No risks sourced yet.

What people follow it for, and what was found

Shown to help4

Strong

LDL and total cholesterol

Shown to lower LDL cholesterol about 0.26 to 0.30 mmol/L against usual diets in adults with cardiometabolic risk factors.

Compared with control groups the source does not describe [1]; a usual or habitual Nordic diet, a usual Western diet or general healthy eating advice [2]; the participants' usual Western diet, in Swedish adults [3]; an average Nordic diet with the same calories [4]

The numbers and sources
Effect
In 5 RCTs (513 participants), a Nordic diet lowered total cholesterol by 0.38 mmol/L (95% CI -0.76 to -0.01) and LDL by 0.30 mmol/L (95% CI -0.54 to -0.06), with no change in HDL or triglycerides [1]. In 6 RCTs (717 participants), LDL fell 0.26 mmol/L (95% CI -0.52 to -0.00), with reductions in non-HDL cholesterol and apolipoprotein B [2]. In NORDIET, LDL fell 21% and HDL 5% over 6 weeks against usual diets [3]. In SYSDIET, non-HDL cholesterol fell 0.18 mmol/L (95% CI -0.35 to -0.01) against an average Nordic diet [4].
Population
Adults, mostly in Nordic countries, with raised cholesterol, metabolic syndrome or central obesity [1][2]; 88 Swedish adults with mild high cholesterol [3]; 200 adults with metabolic syndrome features [4].
Sources
[1], [2], [3], [4]
Caveats
Both meta-analyses pooled largely the same few trials. Heterogeneity was high (I² 89%) and certainty low for LDL in [2]. NORDIET lowered HDL along with LDL [3].
Moderate

Blood pressure

Shown to lower systolic blood pressure about 4 mmHg against usual diets in adults, though one trial found no change.

Compared with control groups the source does not describe [1]; a usual or habitual Nordic diet, a usual Western diet or general healthy eating advice [2]; the participants' usual Western diet, in Swedish adults [3]; an average Nordic diet with the same calories [4]; an average Danish diet, with all food supplied free [5]

The numbers and sources
Effect
In 4 RCTs, systolic blood pressure fell 3.97 mmHg (95% CI -6.40 to -1.54) and diastolic 2.08 mmHg (95% CI -3.43 to -0.72) [1]. A second meta-analysis reported a small systolic reduction without a figure in its abstract [2]. In a 26-week Danish trial, systolic fell 5.1 mmHg (95% CI -8.2 to -2.1) and diastolic 3.2 mmHg more than on an average Danish diet [5]. In NORDIET, systolic fell 6.6 mmHg, which was no longer significant after adjusting for weight loss [3]. SYSDIET found no blood pressure change [4].
Population
Adults with cardiometabolic risk factors [1][2]; 181 Danish adults with central obesity [5]; adults with mild high cholesterol [3] or metabolic syndrome [4].
Sources
[1], [2], [3], [4], [5]
Caveats
Few trials. Part of the effect may come from weight loss [3].
Moderate

Weight

Shown to lower weight about 1.8 kg more than control diets in adults, without calorie limits in the trials that supplied food.

Compared with the participants' usual Western diet, in Swedish adults [3]; an average Nordic diet with the same calories [4]; an average Danish diet, with all food supplied free [5]; control groups the source does not describe [6]

The numbers and sources
Effect
In 5 trials reporting weight (7 trials, 774 participants overall), people on a Nordic diet lost 1.83 kg more than controls (95% CI -2.94 to -0.73) [6]. In a 26-week Danish trial with all food supplied free and without calorie limits, weight fell 4.7 kg against 1.5 kg on an average Danish diet (intention-to-treat difference -3.0 kg, 95% CI -4.0 to -2.1) [5]. Weight fell 4% more than controls over 6 weeks in NORDIET [3]. Weight stayed stable in SYSDIET, where calories were matched by design [4].
Population
Adults in Nordic countries [6]; 181 Danish adults aged 20 to 66 with central obesity [5]; adults with mild high cholesterol [3].
Sources
[3], [4], [5], [6]
Caveats
One meta-analysis with few trials, all from Nordic countries. The authors call for trials in other populations [6].
Moderate

Heart disease, diabetes and death in cohorts

Linked to lower death, heart attack, stroke and type 2 diabetes rates with higher adherence in cohort studies, at low certainty.

Compared with people with the lowest adherence to Nordic dietary patterns, in European cohorts [2]; people with lower adherence to the Nordic dietary pattern [9]; people in the lowest category of Nordic diet adherence [10]

The numbers and sources
Effect
In 13 cohorts (930,153 people), high against low adherence was linked to lower all-cause death (RR 0.78, 95% CI 0.69 to 0.87), cardiovascular death (RR 0.78), stroke (RR 0.88), heart attack (RR 0.80) and type 2 diabetes (RR 0.90, 95% CI 0.82 to 0.99) [10]. In 15 cohorts, total cardiovascular disease was 7% lower (RR 0.93, 95% CI 0.88 to 0.99, I² 88%) [2]. A 2025 meta-analysis of 32 cohorts found 12% lower type 2 diabetes and 8% lower cardiovascular disease [9].
Population
Adults in prospective cohorts, observational [2][9][10].
Sources
[2], [9], [10]
Caveats
Observational. Certainty ranged from very low to low [10], and was low for total cardiovascular disease [2].

Mixed results1

Moderate

Blood sugar and insulin

Mixed results: fasting glucose did not change in adults, while fasting insulin and insulin resistance fell slightly.

Compared with an average Nordic diet with the same calories [4]; control diets the source does not describe [7]

The numbers and sources
Effect
In 6 RCTs (618 participants, 6 to 26 weeks), fasting glucose did not change (-0.05 mmol/L, 95% CI -0.13 to 0.01), while fasting insulin fell 1.12 mU/L and HOMA-IR 0.34 against control diets. The insulin result depended on one study [7]. Insulin sensitivity did not change in SYSDIET [4].
Population
Adults in Nordic countries with cardiometabolic risk factors [4][7].
Sources
[4], [7]
Caveats
Two-hour glucose and the Matsuda index did not change [7].

Not shown to help1

Moderate

Inflammation markers

Not shown to change CRP, IL-6 or TNF-alpha in adults in Nordic countries.

Compared with control groups the source does not describe [8], [9]

The numbers and sources
Effect
In 6 trials (613 adults), CRP did not change (-0.17 mg/L, 95% CI -0.69 to 0.35), and TNF-alpha and IL-6 did not change in 3 trials [8]. A 2025 meta-analysis also found no effect on CRP [9].
Population
Adults in Nordic countries [8]; adults in 15 RCTs [9].
Sources
[8], [9]
Caveats
Short trials. In SYSDIET, IL-1 receptor antagonist rose on the control diet and not on the Nordic diet [4], a finding not tested in the pooled analyses.

How trials defined it

NORDIET supplied all meals for 6 weeks, eaten without calorie limits: high-fiber plant foods, fruits, berries, vegetables, whole grains, rapeseed oil, nuts, fish and low-fat milk products, low in salt, added sugars and saturated fat. Energy came 27% from fat, 52% from carbohydrate, 19% from protein and 2% from alcohol [3]. SYSDIET matched calories for 18 to 24 weeks and used whole grains, berries, fruits and vegetables, rapeseed oil, three fish meals a week and low-fat dairy, against an average Nordic diet [4]. The Danish New Nordic Diet trial supplied food free for 26 weeks through a shop model: high in fruit, vegetables, whole grains and fish, regional and organic, against an average Danish diet [5].

Claims tested and not found

  1. That a Nordic diet lowers inflammation. CRP, IL-6 and TNF-alpha did not change in pooled trials [8][9].
  2. That a Nordic diet lowers fasting blood sugar. Fasting glucose did not change across 6 trials [7].

Sources

  1. Ramezani-Jolfaie N, Mohammadi M, Salehi-Abargouei A. The effect of healthy Nordic diet on cardio-metabolic markers: a systematic review and meta-analysis of randomized controlled clinical trials. European Journal of Nutrition. 2019. https://doi.org/10.1007/s00394-018-1804-0
  2. Massara P, Zurbau A, Glenn AJ, et al. Nordic dietary patterns and cardiometabolic outcomes: a systematic review and meta-analysis of prospective cohort studies and randomised controlled trials. Diabetologia. 2022. https://doi.org/10.1007/s00125-022-05760-z
  3. Adamsson V, Reumark A, Fredriksson IB, et al. Effects of a healthy Nordic diet on cardiovascular risk factors in hypercholesterolaemic subjects: a randomized controlled trial (NORDIET). Journal of Internal Medicine. 2011. https://doi.org/10.1111/j.1365-2796.2010.02290.x
  4. Uusitupa M, Hermansen K, Savolainen MJ, et al. Effects of an isocaloric healthy Nordic diet on insulin sensitivity, lipid profile and inflammation markers in metabolic syndrome: a randomized study (SYSDIET). Journal of Internal Medicine. 2013. https://doi.org/10.1111/joim.12044
  5. Poulsen SK, Due A, Jordy AB, et al. Health effect of the New Nordic Diet in adults with increased waist circumference: a 6-mo randomized controlled trial. The American Journal of Clinical Nutrition. 2014. https://doi.org/10.3945/ajcn.113.069393
  6. Ramezani-Jolfaie N, Mohammadi M, Salehi-Abargouei A. Effects of a healthy Nordic diet on weight loss in adults: a systematic review and meta-analysis of randomized controlled clinical trials. Eating and Weight Disorders. 2020. https://doi.org/10.1007/s40519-019-00773-x
  7. Zimorovat A, Mohammadi M, Ramezani-Jolfaie N, et al. The healthy Nordic diet for blood glucose control: a systematic review and meta-analysis of randomized controlled clinical trials. Acta Diabetologica. 2020. https://doi.org/10.1007/s00592-019-01369-8
  8. Sakhaei R, Ramezani-Jolfaie N, Mohammadi M, et al. The healthy Nordic dietary pattern has no effect on inflammatory markers: A systematic review and meta-analysis of randomized controlled clinical trials. Nutrition. 2019. https://doi.org/10.1016/j.nut.2018.06.020
  9. Bakhshimoghaddam F, Jafarirad S, Parsanahad M. Nordic diet and chronic disease: a GRADE-assessed systematic review and meta-analysis of prospective cohorts and randomized controlled trials. European Journal of Nutrition. 2025. https://doi.org/10.1007/s00394-025-03820-9
  10. Jalilpiran Y, Jayedi A, Djafarian K, et al. The Nordic diet and the risk of non-communicable chronic disease and mortality: a systematic review and dose-response meta-analysis of prospective cohort studies. Critical Reviews in Food Science and Nutrition. 2022. https://doi.org/10.1080/10408398.2020.1863906

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