Change your diet: Food and drinks that are good for the liver
The good news is you can adapt your diet to reduce your risks for both types of the disease. If you are overweight, you should target to lose at least 10% of your body weight by switching to a lower-calorie diet. You can do this by increasing your intake of fresh vegetables, fruit and high-fibre plants, and by reducing your consumption of added sugar, salt, trans fat, refined carbohydrates and alcohol.
Easier said than done, we know, which is why we’ve put together a little cheat sheet for you on foods that can help you reach your weight goals and combat fatty liver.
Greens
If you are yet to be convinced of the health benefits of doing what your mum always urged and eating your vegetables, here’s one more reason to munch down on beans, spinach, Brussel sprouts and more greens: tests have shown that broccoli helps to prevent the build-up of fat in the liver. Eating any greens can help you lose weight, which in turn will help your liver. It also gives you early satiety or a feeling fullness and is low in calories. In addition, its fibre-rich content can help you lower your blood cholesterol levels.
Fish
Ironically, eating fatty fish helps combat a fatty liver. Salmon, sardines, tuna, and trout are all high in omega-3 fatty acids, which can help lower the levels of fat in the liver and reduce inflammation. It is also a healthy alternative to meat as it provides protein while giving you the opportunity to avoid consuming the fats and skins from meat or poultry.
Walnuts
If you are not a keen fish eater, you can still get your omega-3 fatty acids from walnuts. They are great to eat as a healthy snack, add to your stir fry for that extra texture or sprinkle over your favourite salad. Limit your portion to a small handful per day.
Flaxseed oil
When you need to control your weight and lower liver enzyme levels, you can’t go wrong by reducing the amount of fat and oil in your diet and choosing healthier, unsaturated oils. Flaxseed oil is an example of unsaturated oil, and it is also a good source of omega-3 fatty acids. You can dash it over a salad, drizzle over bread or use as a light frying oil to add a distinct flavour to all your dishes without you feeling guilty for the indulgence.
Avocado
Now we are starting to see a pattern. Here’s another delicious food choice that’s high in healthy fat, yet great for heart and liver health. Avocado appears to contain chemicals that might slow liver damage. Spread a small amount over toast with lemon juice and black pepper, add to a sandwich or wrap, or get really adventurous with the many avocado recipes you can find online.
Milk
Protein helps repair body tissue, and แทงบอล UFABET ราคาดีที่สุด ไม่มีขั้นต่ำ milk is a great source of protein. Go for skimmed or fat-free versions. If you don’t enjoy drinking it plain, why not splash it on a healthy oatmeal breakfast in the morning to set yourself up for the day?