Baltic Sea Diet

Based on the SYSDIET study, The University of Eastern Finland, the Finnish Heart Association and the Finnish Diabetes Association developed a Baltic Sea diet pyramid detailing healthy food choices that are typically available in nordic regions.  At the bottom of the pyramid is the food that should be eaten frequently, such as berries, apples, brussel sprouts, colliflower, broccoli, carrots, garlic, tomatoes, zucchini and lettuce. The next level contains common northern latitude grains such as rye, oats and barley.  Fish, rapeseed oil, chicken, low fat cheese and low fat dairy comprise the level second to the top.  The top level consists of foods that should be rarely eaten if eaten at all, such as sausage, processed meat, sweets and bakery products.1      

The food in Nordic countries, such as salmon, berries and whole grains, are considered to be health enhancing.  In fact, the Baltic Sea diet, which is sometimes referred to as the Nordic diet, has been shown to have many positive effects.  Studies have shown that the Baltic Sea diet reduces inflammation, a key component contributing to Alzheimer’s. The Baltic Sea diet is also associated with lower abdominal obesity, which is an Alzheimer’s comorbidity.  Combined with exercise, the Baltic Sea Diet increases overall life satisfaction.  In addition, it was shown that low adherence to the Baltic Sea Diet increased the risk of “disease death” presumably by increasing cardiovascular disease.2,3,4