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 part of this strategy. Some studies suggest this crunchy food can
help protect you from non-alcoholic 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 anti-oxidant 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. On 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 anti-oxidant 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 sautéed 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 non-alcoholic 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 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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