People in Mediterranean
countries have a lower incidence of
heart disease and are less likely to die from
heart disease than people in North America. Many
wonder whether this difference is due to the
"Mediterranean" diet, which is based on:
- Lots of fruits, vegetables, legumes and grains.
- Olive oil as the main source of fat.
- Lean red meat eaten only a few times a month or
more often in very small portions.
- Low to moderate consumption of other foods from
animal sources, such as dairy products (especially
cheese and yogurt), fish and poultry.
- Moderate consumption of wine.
The Mediterranean diet is mainly vegetarian, with
some meat and dairy products. It is low in the saturated
fats found in animal products and high in the
monounsaturated fats found in olive oil. However, diets
vary greatly throughout the Mediterranean countries, and
there is no one, typical Mediterranean diet. The diet
may not be the only factor behind the lower rates of
heart disease in that part of the world.
Mediterranean societies also differ from Canada in many
other ways. For example, people in the Mediterranean
region tend to be more physically active. They often
have an extended social support system (i.e., lots of
family and friends close by) and usually limit their
wine to meal times. All these factors may also play a
part in their lower rates of heart disease.
The Heart and Stroke Foundation recommends that
Canadians who want to reduce their
risk of heart disease adopt a lower fat diet, get
more exercise and be moderate in their use of alcohol
