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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