Introduction
Eating healthy is essential for overall health and wellbeing, but it is especially important for the health of your liver. Eating the right foods can help keep your liver functioning properly and reduce the risk of developing liver disease. Dietitian and nutrition expert, Eat This Not That, has identified the #1 best eating habit for your liver. In this article, we will discuss what this habit is and how it can benefit your liver health. We will also provide tips on how to incorporate this habit into your daily diet.
The #1 Best Eating Habit for Your Liver, Says Dietitian — Eat This Not That
If you’re looking to keep your liver healthy, dietitians recommend following one simple eating habit: Eat This Not That. This simple phrase is a reminder to choose healthy foods over unhealthy ones. Eating a balanced diet that includes plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats is the best way to keep your liver functioning optimally.
When it comes to eating for your liver, it’s important to avoid processed foods, fried foods, and foods high in saturated fat. These foods can be hard on your liver and can lead to fatty liver disease. Instead, focus on eating foods that are rich in antioxidants, fiber, and other nutrients that can help support liver health.
Some of the best foods for your liver include:
- Leafy greens like kale, spinach, and Swiss chard
- Cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts
- Berries like blueberries, raspberries, and blackberries
- Nuts and seeds like almonds, walnuts, and flaxseeds
- Fish like salmon, tuna, and mackerel
- Beans and legumes like lentils, chickpeas, and black beans
- Whole grains like oats, quinoa, and brown rice
- Healthy fats like olive oil, avocados, and nuts
In addition to eating a healthy diet, it’s important to stay hydrated and get regular exercise. Both of these can help support liver health and reduce the risk of fatty liver disease. So, remember to Eat This Not That and your liver will thank you!
Your liver is a real powerhouse in your digestive system. Responsible for leading roles in absorption, digestion, metabolism, and detoxification, the liver needs to be in tip-top shape to keep you healthy. One of the most common medical issues that arise when the liver is comprised is non-alcoholic fatty liver disease (NAFLD), which can be a result of uncontrolled type 2 diabetes, dyslipidemia, metabolic syndrome, and obesity. Your eating habits can help prevent or delay the onset of NAFLD and other liver issues. One part of protection is getting the correct amounts of healthy fats in your diet.
Dietary fats fall into two major categories: saturated and unsaturated. Unsaturated fats include polyunsaturated fats (like omega-3 fatty acids) and monounsaturated fats. Polyunsaturated and monounsaturated fats work hard to absorb and transport vitamins, decrease inflammation, reduce the risk of heart disease, regulate blood clotting, and assist with hormone regulation. We need them and they need us! Most of us should aim for 25 to 58 grams of unsaturated fat per day and no more than 20 grams of saturated fat per day.
Here are some wholesome foods which will help you achieve the ideal fat intake for your liver health in the short-term and long-term include. Then, for more healthy tips, be sure to read up on The #1 Best Juice to Drink Every Day, Says Science.
Often regarded as the secret potion in the renowned Mediterranean Diet, olive oil is a terrific household kitchen staple in cooking and oil-based sauce/dressing bases. Keep in mind that just a tablespoon of olive oil contains 14 grams of total fat (about 11 grams as monounsaturated fat), so use even this healthy food sparingly!
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Whether your favorite is almonds, cashews, hazelnuts, walnuts, or pistachios, nuts are a hefty source of unsaturated fats (mostly occurring as monounsaturated) and might offer protection against liver disease. In fact, a 2014 Korean study from the Journal of Gastroenterology and Hepatology found that low intakes of nuts and seeds were associated with a significantly higher risk for developing NAFLD.
Oily fish contains a greater concentration of omega-3 fatty acids. Look for salmon, anchovies, tuna, or herring, and hold off on the breading. If you don’t consume fish, it may be best to get omega-3s from algae supplements. Speak to your doctor or dietitian to learn more.
Flax or flaxseed is available as whole, milled, or oil. If you are purchasing whole flaxseed, be sure to grind it before consuming as this unlocks most of flaxseed’s benefits! Add it to dough or batter or sprinkle it on cereal or yogurt.
This fruit probably doesn’t need much convincing to make an appearance on your plate, but is a dynamite way to get in more healthy fat. One avocado contains about 240 calories, so just be sure to split it in two with a friend to keep your weight in check.