Eating more whole grains, legumes, fish and low-fat dairy, as well as cutting back on meat and added sugar, may help you live longer. That’s according to new research from Aarhus University, which found that people who follow the new Nordic dietary guidelines had a 23% lower risk of premature death.
The guidelines, published in 2023, were designed not only to improve public health but also to reduce diet-related climate impacts. In this study, which was published in the Journal of Nutrition, researchers analyzed data from more than 76,000 Swedish men and women who have been reporting their diet and lifestyle habits since the late 1990s. Those who stuck most closely to the Nordic recommendations had significantly lower mortality, including reduced deaths from cancer and cardiovascular disease.
“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 lead author Christina Dahm, PhD, of Aarhus University.
The Nordic guidelines emphasize foods that are nutritionally balanced and climate-conscious, highlighting whole plant foods, fish and moderate amounts of dairy, while limiting red meat and added sugars. The results suggest that a dietary pattern designed for both health and sustainability can deliver on both fronts.
Dahm noted that the findings could be a model for other regions: “Because the recommendations take into account both nutritional value and climate impact, our research demonstrates that a sustainable Nordic diet benefits public health and the climate — and could serve as a model for other regional sustainable diets worldwide.”
The researchers plan to explore whether the Nordic diet also influences outcomes such as obesity, diabetes and other chronic diseases in future work. For now, the takeaway is simple: adopting dietary guidelines that benefit both people and the planet may help support a longer, healthier life.
This study was supported by a PhD stipend from Aarhus University Graduate School of Health and a research grant from Formas within the Swedish Research Program on Climate. The database used, SIMPLER (Swedish Infrastructure for Medical Population-based Life-course and Environmental Research), is funded by the Swedish Research Council.