Oatmeal
Food with lots of fiber can help
your liver work at its best. Want one that's a great way to start your day? Try
oatmeal. Research shows it can help you shed some extra pounds and belly fat,
which is a good way to keep away liver disease.
Stay
Away From Fatty Foods
French fries and burgers are a poor
choice to keep your liver healthy. Eat too many foods that are high in
saturated fat and it can make it harder for your liver to do its job. Over time
it may lead to inflammation, which in turn could cause scarring of the liver
that's known as cirrhosis. So next time you're in the drive-thru line, think
about ordering a healthier option.
Broccoli
Add lots of veggies to your diet if
you want to keep your liver healthy. Broccoli can be part of this strategy.
Some studies suggest this crunchy food can help protect you from nonalcoholic
fatty liver disease. If steamed broccoli sounds a little too blah, shred it
into a slaw and toss it with sliced almonds, dried cranberries, and a tangy
vinaigrette. It's also delicious roasted with garlic and a splash of balsamic
vinegar.
Coffee
If you can't make it through the day
without it, you'll be glad to hear that it may have some benefits for your
liver. Studies show that drinking two to three cups a day can protect your
liver from damage caused by too much alcohol or an unhealthy diet. Some
research suggests it may lower your risk of liver cancer.
Ease
Up on Sugar
Too much of the sweet stuff can take
a toll on your liver. That's because part of its job is to convert sugar into
fat. If you overdo it, your liver makes too much fat, which ends up hanging
around where it doesn't belong. In the long run, you could get a condition like
fatty liver disease. So do your liver a favor and make sweets an occasional
treat.
Green
Tea
It's brimming with a type of
antioxidant called catechins. Research suggests it may protect against some
forms of cancer, including liver. You'll get more catechins if you brew tea
yourself and drink it hot. Iced tea and ready-to-drink green teas have much
lower levels.
Water
One of the best things you can do
for your liver is keep a healthy weight. Get in the habit of drinking water
instead of sweetened drinks like sodas or sports drinks. You'd be amazed at how
many calories it will save you each day.
Almonds
Nuts -- especially these -- are good
sources of vitamin E, a nutrient that research suggests may help protect
against fatty liver disease. Almonds are good for your heart, too, so grab a
handful the next time you feel like snacking. Or try them in salads, where they
add a nice crunch.
Put
a Cap on Salt
Your body needs some salt -- just
not nearly as much as you probably get. Early research suggests a diet high in
sodium may lead to fibrosis, which is the first stage of liver scarring. There
are some easy things you can do to cut back. Avoid processed foods like bacon
or deli meats. Choose fresh instead of canned veggies. And keep temptation at
arm's length by taking your salt shaker off the table.
Spinach
Leafy greens have a powerful
antioxidant called glutathione, which can help keep your liver working right.
And spinach couldn't be easier to prepare. It makes a great base for a dinner
salad, and it's also delicious sauteed with garlic and olive oil. When it's
wilted, top it with a dusting of fresh parmesan.
Blueberries
They've got nutrients in them called
polyphenols that may help protect you against nonalcoholic fatty liver disease,
which often goes hand in hand with obesity and high cholesterol. If blueberries
aren't your thing, other foods rich in polyphenols include dark chocolate,
olives, and plums.
Be
Moderate With Alcohol
Drinking too much can wreak havoc on
your liver. Over time it can lead to cirrhosis. Even occasional binge drinking
-- four drinks in one sitting for women and five for men -- can be harmful,
too. Try to limit yourself to one drink a day if you're a woman or two a day if
you're a man.
Herbs
and Spices
Want to protect your liver and your
heart at the same time? Sprinkle on some oregano, sage, or rosemary. They're a
good source of healthy polyphenols. An extra benefit: they help you cut back on
salt in many recipes. Cinnamon, curry powder, and cumin are good ones to try,
too.
Limit
Packaged Snack Foods
Next time you feel the call of the
vending machine, reach for a healthy snack instead. The problem with chips and
baked goods is that they're usually loaded with sugar, salt, and fat. Cutting
back is a relatively easy diet tweak with a little planning. One good strategy:
Bring a stash of healthy snacks with you to work. Try an apple with a
single-serve packet of nut butter, or sugar snap peas with a mini-cup of
hummus.
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