Avocados are staples in many cuisines. They’re technically a part of the berry family and offer many health benefits, including improved liver health.
People who eat avocados are also more likely to have a lower body mass index and waist circumference. They also have higher levels of HDL (good) cholesterol. It’s thought that some of these effects are related to the high fiber, healthy oil, and water content of avocados.
Your daily cup of coffee may play an even more critical role to your health than you thought. When it comes to your liver health, some studies suggest that coffee reduces the risk of cirrhosis, cancer, and fibrosis in the liver. Regular, moderate amounts may even help slow the course of current liver diseases.
The key to such benefits is to drink coffee daily and without added fatty creams and sugars. Instead, try swapping in skim or low fat dairy milk, unsweetened soy milk, almond milk, cinnamon, or cocoa powder.
3. Oily fish
Fish is an alternative to not-so-healthy meats like fatty cuts of pork and beef. Fish may also provide some underlying benefits to your liver health, especially oily types of fish.
Oily fish such as salmon can help reduce inflammation and fat buildup in the liver while also promoting a lower overall BMI,, Oily fish is also high in omega-3 fatty acids, which are good for heart and brain health.
4. Olive oil
Like avocados, olive oil has been found to help reduce the incidence of liver disease and cardiovascular diseases when consumed over a long period of time.
Scientist have suggested that olive oil can help reduce liver enzymes that lead to liver disease. Long-term consumption of olive oil may even decrease LDL (bad) cholesterol levels, as well as triglycerides in the blood.
Olive oil is high in calories, so portion control is essential. You can sprinkle olive oil on salads in lieu of fatty dressings, sauté vegetables with it, or roast root vegetables in the oven with a drizzle of the oil. Olive oil can also make your meals more filling so that you’ll eat fewer calories.
Nuts, when consumed in small amounts, are nutrient-dense snacks that are also high in healthy fats. Aside from boosting cardiovascular health, nuts may also help reduce the incidence of liver disease.
Of all types of nuts, walnuts are amongst the most beneficialTrusted Source for reducing fatty liver disease. This is thanks to their higher antioxidant and fatty acid content. Walnuts have the most omega-6 and omega-3 fatty acids, as well as polyphenol antioxidants.
6. Complex carbohydrates
While you don’t want your entire diet to consist of carbohydrates, you do want to make sure that you’re eating a balance of carbs, protein, and healthy fats.
Complex carbohydrates are better than simple carbs because they’re metabolized slower and prevent wide fluctuations in insulin. Insulin is a hormone involved in sugar use and protein manufacture. Liver Friendly Foods
Nonrefined carbs also have essential nutrients like zinc, B vitamins, and higher fiber levels, which are all important for a healthy liver and metabolism. The key to making sure you select the right kinds of carbs is to make sure they’re whole grain. Examples include: Liver Friendly Foods
- wild rice
- whole-wheat bread and pasta
- brown rice
- whole oats