The liver breaks down fat and removes toxins and poisons from the blood. High-fat diets are unhealthy for the liver because fat is high in calories and eating too many calories contributes to obesity, a risk factor for liver diseases like cancer, cirrhosis and fatty liver. Eating a nutritious diet that is low in fat and calories to maintain a healthy weight is one of the best ways to support the liver.
Fruits and Vegetables
Fruits and vegetables are naturally low in calories and fat-free. They are also high in vitamins, minerals and fiber, which support overall health and fuel normal body processes. Fruits and vegetables also contain antioxidants and phytochemicals which protect the body from damaging substances that may cause chronic diseases like liver disease, heart disease, cancer and diabetes.
Whole Grains
Whole grains are a good source of fiber. The United States Department of Agriculture (USDA) says fibrous foods like whole grains, fruits and vegetables can support a healthy weight and help prevent obesity because fiber is filling. This helps to curb the appetite and prevent excess calorie consumption. Examples of whole grains are brown rice, whole grain cereal, bulgur, barley, oats, cornmeal, 100 percent whole wheat pasta or bread and quinoa.
Low-Fat Dairy
Dairy foods can be high in fat and calories. Low-fat dairy products like skim milk, fat-free yogurt, low-fat cheese and non-fat sour cream are healthy substitutions for regular varieties. Choosing low-fat ice cream, non-fat frozen yogurt or sorbet instead of regular ice cream is another way to reduce dietary fat and calories.
Lean Protein
Lean proteins are naturally lower in fat and calories, according to the USDA. Examples include chicken breast, ground turkey, pork tenderloin, fish, seafood, tofu and soy products, beans, legumes, lean ground beef, eggs and game meat. Lean proteins become even healthier when visible fat and skin are removed prior to cooking. For example, according to the USDA’s Nutrient Data Laboratory, a chicken thigh with skin has 120 calories and 9g of fat while a skinless chicken thigh has 82 calories and 3g of fat.
Healthy Fats
While it is important to reduce intake of all types of fat to prevent obesity, certain fats are healthier than others. The Mayo Clinic says saturated and trans-fats contribute to high cholesterol and high triglycerides, risk factors for fatty liver disease. Saturated and trans-fats are in butter, lard, margarine, partially hydrogenated oil, meat drippings, cream, chicken skin, shortening, palm oil and coconut oil. They are often used in baked goods, fast foods, snack foods, pastries and pre-packaged convenience items.
Healthier fats are unsaturated like the fat in olive oil, vegetable oil, fish, avocado and nuts. Unsaturated fats have the same calorie content of saturated fats but do not increase cholesterol and triglycerides.
Non-alcoholic Beverages
Alcohol stresses the liver which can lead to liver disease and speed up the progression of existing liver disease. Individuals with liver disease are advised by the American Liver Foundation to avoid all types of alcohol and drink non-alcoholic beverages like water, tea, coffee, fruit juice, milk and soft drinks instead. Individuals who do not have liver disease should refrain from excessive alcohol intake and consume alcohol in moderation, which is equal to one drink a day for women and two drinks a day for men.
