The liver removes toxins from the blood and breaks down fat as part of the digestive process. High-fat diets and eating too many calories are unhealthy for the liver and contribute to obesity, a risk factor for liver diseases such as cirrhosis, fatty liver and cancer, according to MayoClinic.com. Maintaining a healthy weight and eating a nutritious diet low in calories and fat are some of the best ways to promote liver health.
Whole Grains
Whole grain contains substantial amounts of fiber. According to the U.S. Department of Agriculture, fibrous foods like fruits, vegetables and whole grains can maintain a healthy weight and prevent obesity. This helps to prevent excessive calorie consumption and curb the appetite. Examples of whole grains are whole grain cereal, oats, brown rice, bulgur, cornmeal, whole-wheat bread or pasta, and quinoa.
Fruits and Vegetables
Vegetables and fruits are naturally fat-free and low in calories. They are also high in minerals, fiber and vitamins, which support overall fuel and health for normal body functions. Vegetables and fruits also contain large amounts of phytochemicals and antioxidants that shield the body from harmful diseases such as liver disease, diabetes, heart disease and cancer, according to MayoClinic.com.
Healthy Fats
While it is important to reduce unhealthy fats to prevent obesity and weight gain, certain fats are healthier than others. MayoClinic.com explains that trans and saturated fats contribute to high triglycerides and cholesterol, which are risk factors for the development of fatty liver disease. Trans and saturated fats are abundant in margarine, partially hydrogenated oil, lards, butter, coconut oil, chicken skin, cream, meat drippings and palm oil. They are often used in fast foods, pastries, snack foods, baked goods and prepackaged convenience items. The American Liver Association recommends increasing consumption of omega-3 foods such as wild-caught fish, flaxseed oil, salmon and walnuts.
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
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