The liver is the largest organ inside the body and one of the most important. The liver helps the body convert food into energy and remove toxins and poisons from the blood. A nutritious diet that follows federal dietary guidelines can help keep the liver healthy and prevent liver disease.
Benefits
There are many types of liver disease. Eating healthy not only helps to prevent liver disease, but can also improve the prognosis of individuals with existing liver disease. An unhealthy diet can contribute to liver diseases like liver cancer, fatty liver, cirrhosis, an enlarged liver and liver failure. According to the Mayo Clinic, some cases of liver disease can be treated with medication and surgery, but liver disease can also be life-threatening and increase the risk of death.
Obesity
Obesity is one of the main risk factors for liver disease. According to the United States Department of Agriculture (USDA) the main cause of adult obesity is excess calorie consumption and physical inactivity. Obesity is also associated with diabetes, high cholesterol and high triglycerides, other risk factors for liver disease. The most effective way to lose weight is to decrease calorie consumption and increase physical activity. Individuals can reduce their calorie intake by eating smaller portions, limiting fat and eating foods that are naturally low in calories like fruits, vegetables, grains and low-fat dairy products.
Diet
According to the Mayo Clinic the best diet to support a healthy liver and prevent liver disease is plant-based. A plant-based diet is rich in fruits, vegetables and grains. The USDA says these foods are nutrient-dense because they are naturally low in calories but packed with essential vitamins and minerals that benefit health. Fruits, vegetables and whole grains are also low in fat, cholesterol-free and good sources of fiber. Fiber has a filling effect, which helps prevent weight gain caused by overeating and can help lower cholesterol.
Fat, especially saturated and trans-fats, should be limited to keep the liver healthy. Fat is high in calories and contributes to weight gain when consumed in excess. Saturated and trans-fats in particular increase cholesterol and triglycerides. Individuals can reduce dietary fat by limiting processed and fast foods and avoiding ingredients like butter, oil, margarine, lard, shortening, chicken skin, fat from meat, cream and high-fat cheeses.
Alcohol
The Mayo Clinic says alcohol puts stress on the liver and recommends avoiding alcohol altogether because even small amounts can contribute to liver disease. If alcohol is consumed it should only be done in moderation. Moderate alcohol intake is equal to one drink a day for women and two drinks a day for men.
Physical Activity
Regular physical activity can help prevent and control liver disease because it supports weight maintenance and weight loss. Federal guidelines and the Mayo Clinic recommend at least 30 minutes of physical activity on most days of the week for general health. Individuals who are overweight and need to lose weight should be active for at least 60 to 90 minutes on most days of the week.
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