The Baltic Sea Diet is a healthy Nordic eating pattern that emphasizes whole grains such as rye, oats, and barley, along with berries, vegetables, legumes, fatty fish, and rapeseed (canola) oil. It limits red and processed meats, sweets, and saturated fats while encouraging nutrient-rich, minimally processed foods. Research suggests that following this diet may improve heart and metabolic health by lowering LDL cholesterol, blood pressure, and the risk of cardiovascular disease and type 2 diabetes. Although many traditional Nordic foods may not be widely available worldwide, the diet’s core principles- more whole plant foods, healthy fats, and less processed meat—can be adapted to fit different cultures and cuisines.
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