The liver cleanses the body of toxins and converts food into energy. An unhealthy diet is one that contributes to weight gain, obesity and high calories. According to the American Liver Foundation, obesity is a risk factor for liver failure, cancer, fatty liver and other liver diseases. Eating a nutritious diet and adhering to medical guidelines for overall health and weight maintenance are the best ways to ensure a healthy liver.
Dairy and Meat
The healthiest dairy products are low in fat, cholesterol and calories. Low-fat dairy products include fat-free yogurt, low-fat cheese and skim milk. Examples of lean meats include turkey, chicken, fish, eggs, pork tenderloin, seafood, game meat and lean beef. The U.S. Department of Agriculture dietary guidelines recommend removing all visible skin and fat from poultry and meat prior to cooking to further reduce fat and calories.
Plant-based Foods
A plant-based diet with little to no meat can help prevent liver problems, MayoClinic.com reports. Plant-based diets tend to contain low amounts of fat and calories, which supports healthy weight and body functions.They are also high in minerals, fiber, vitamins, antioxidants and phytochemicals that help prevent chronic diseases and benefit overall health. Plant-based foods include vegetables, grains, fruits, legumes, soy products and beans. Federal guidelines recommend consuming whole grains such as oats, brown rice, pasta, whole-grain bread, barley and at least five servings of vegetables and fruits a day.
Unsaturated Fat
Although fat is an essential nutrient, consuming excessive amounts can lead to obesity and weight gain. According to MayoClinic.com, specific types of fat like trans and saturated fats also increase triglycerides and cholesterol, which are risk factors for conditions such as fatty liver. Unsaturated fats are the healthiest and come from vegetable and olive oils, fish oil, nuts, avocados, and fish. Examples of unhealthy trans and saturated fats are margarine, butter, lard, shortening, fat from meat, cream, partially hydrogenated oil and coconut oil.
Beverages
Healthy beverages for the liver include water, tea, fruit juice, low-fat milk, sports drinks and other nonalcoholic drinks. According to MayoClinic.com, alcohol puts unwarranted stress on the liver, and excessive consumption of alcoholic beverages can increase the risk of developing liver disease. It is recommended that individuals with existing liver problems avoid all alcohol to prevent liver disease.
References
- MayoClinic.com: Cirrhosis
- American Liver Foundation; Liver health
- MayoClinic.com: Liver Problems
- University of Illinois Medical Center: Liver Disease
- Medical News Today: Omega-3 Fatty Acids Inhibit Growth Of Liver Cancer Cells,
- United States Department of Agriculture: Dietary Guidelines for Americans 2005
