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UCLA Women's Cardiovascular Center

UCLA Women's Cardiovascular Center

UCLA Women's Cardiovascular Center
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UCLA Women's Cardiovascular Center

For Patients

For Patients

For Patients

  • Cardiopulmonary Rehabilitation
  • UCLA Ornish Lifestyle Medicine
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  • Grant Funded Psycho-social
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  • Barbara Streisand Women's Heart Health Program
  • Grant Funded Psycho-social
  • Heart Health Facts
  • Heart Healthy Cooking
  • Clinical Services
  • Mindful Lifestyle Options
  • The Mediterranean Diet
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The Mediterranean Diet

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The popular “Mediterranean diet” that you hear about today was patterned after the traditional diets eaten in Mediterranean countries

Traditional Mediterranean diets have:

  • An abundance of plant foods:  fruits, vegetables, whole grains, legumes, nuts, and seeds
  • Olive oil is the main source of fat
  • Moderate amounts of fish and poultry
  • Small portions of red meat served only once or twice a month; usually lean meats
  • Moderate amounts of dairy products (mostly cheese and yogurt)
  • Low to moderate amounts of eggs (zero to four times a week)
  • Low to moderate amounts of wine (1-2 glasses of wine per day), normally with meals
  • Use of fresh fruit as a typical dessert; low consumption of sweets
  • Fresh or minimally processed foods
  • Liberal use of garlic, lemon juice, fresh herbs, tomatoes, peppers

The basic message of the Mediterranean diet is to eat a plant-based diet that is low in saturated and trans fat, and move every day!

Some helpful tips: Adopt an old-style European approach to food and eating:  Think about your food choices; relax and pay attention to what you put in your mouth; avoid processed or packaged foods; drink more water and avoid soft drinks; eat a piece of fresh fruit for dessert; appreciate, savor, and enjoy every meal; and take a walk after dinner and stop to smell the roses! 

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