Nonalcoholic fatty liver disease includes a range of conditions from steatosis to nonalcoholic steatohepatitis and may result in advanced cirrhosis, notes the Cleveland Clinic. It is diagnosed after blood tests and imaging procedures confirm elevated enzymes with inflammation, and your physician determines through questioning that chronic use of alcohol is not the cause. The intrusion of triglycerides and fats into your liver cells contributes to the development of this condition. Obesity, poor dietary habits, high cholesterol and metabolic syndrome are risk factors. Changing your dietary habits is imperative to decreasing the progression of fatty liver to more severe forms of liver disease.
Limit Fat Intake
Consuming higher amounts of fat than your body needs increases the amount of fat accumulated in your liver. Improve your diet by cutting out the bad fat and monitoring your daily intake. Saturated fat is an unhealthy form of fat deposited into your body by eating animal-based foods like beef, whole dairy and pork. Trans fats are another form of bad fat added to foods like margarine and cooking oils. Limit your intake of saturated fats by choosing fish over beef or skinless chicken over pork and opt for low- to no-fat dairy. Avoid trans fats altogether by reading product labels and finding suitable alternatives like olive oil or liquid forms of margarine.
Increase Fruit and Vegetable Servings
Base the foundation of your diet on plant-based foods like fruits and vegetables. Fresh produce is rich in antioxidants, important natural cleansers for protecting all your organs from chemical damage. Consume fruits and vegetables and cut the fat from your diet to increase the chance for your liver to properly absorb healthy nutrients needed for normal functioning. Choose a serving of green vegetables like broccoli, asparagus and spinach with dinner. Add a blueberry, strawberry and blackberry fruit cup to your lunch or grab an apple on the go. Consume five to eight servings of fruits and vegetables daily for liver health. Pick fresh, raw fruit over canned, frozen or packaged options. Eat your vegetables raw or lightly steamed with no salt added.
Add Whole Grains
Complex carbohydrates are important in helping your body preserve glycogen for energy. Whole grains provide a healthy, nutrient-rich and fiber-filled option for getting your daily fuel from carbohydrates. Whole wheat bread, brown rice, bran cereal and wheat pasta are optimal choices in a liver healthy diet. Add three to five servings of whole grains to your daily meal plan. Avoid white grains, which have fewer nutrients and may have added sugar or increased sodium.
Meal Ideas
Include one fruit, a whole grain and a low-fat protein source in your breakfast to start your day with energy. Cook 1 cup of oatmeal and top with strawberry slices, then add low-fat yogurt for protein. Drink a small glass of orange juice or water. Consider a lush green salad topped with 3 oz. of skinless, baked chicken and a side of whole wheat bread for lunch. For dinner, grill a salmon patty with a side of mixed vegetables, flavored with garlic and olive oil. Add a glass of low-fat milk and a wheat dinner roll to complement your meal. Snack in between meals on apple slices, carrots and celery, or graham crackers topped with sugarless jam. Drink at least eight glasses of water throughout the day and avoid soda and sugar-filled drinks.
