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    Fatty Liver

    Uploaded by

    Jessamei-ferdinand Garcia-cabugao
    1. The document outlines 12 foods and drinks that can benefit people with fatty liver disease including coffee, greens like broccoli, tofu, fish high in omega-3s, oatmeal, walnuts, avocado, low-fat dairy, sunflower seeds, olive oil, garlic, and green tea. 2. It recommends avoiding or limiting alcohol, added sugars, fried foods, salt, and white breads, rice and pasta if you have a fatty liver. 3. Additional lifestyle recommendations include getting more exercise, lowering cholesterol, controlling diabetes, and following a sample diet plan outlined in the document.

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    Fatty Liver

    Uploaded by

    Jessamei-ferdinand Garcia-cabugao
    181 views7 pages
    1. The document outlines 12 foods and drinks that can benefit people with fatty liver disease including coffee, greens like broccoli, tofu, fish high in omega-3s, oatmeal, walnuts, avocado, low-fat dairy, sunflower seeds, olive oil, garlic, and green tea. 2. It recommends avoiding or limiting alcohol, added sugars, fried foods, salt, and white breads, rice and pasta if you have a fatty liver. 3. Additional lifestyle recommendations include getting more exercise, lowering cholesterol, controlling diabetes, and following a sample diet plan outlined in the document.

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    1. The document outlines 12 foods and drinks that can benefit people with fatty liver disease including coffee, greens like broccoli, tofu, fish high in omega-3s, oatmeal, walnuts, avocado, low-fat dairy, sunflower seeds, olive oil, garlic, and green tea. 2. It recommends avoiding or limiting alcohol, added sugars, fried foods, salt, and white breads, rice and pasta if you have a fatty liver. 3. Additional lifestyle recommendations include getting more exercise, lowering cholesterol, controlling diabetes, and following a sample diet plan outlined in the document.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    181 views7 pages

    Fatty Liver

    Uploaded by

    Jessamei-ferdinand Garcia-cabugao
    1. The document outlines 12 foods and drinks that can benefit people with fatty liver disease including coffee, greens like broccoli, tofu, fish high in omega-3s, oatmeal, walnuts, avocado, low-fat dairy, sunflower seeds, olive oil, garlic, and green tea. 2. It recommends avoiding or limiting alcohol, added sugars, fried foods, salt, and white breads, rice and pasta if you have a fatty liver. 3. Additional lifestyle recommendations include getting more exercise, lowering cholesterol, controlling diabetes, and following a sample diet plan outlined in the document.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 7

    12 foods and drinks that you

    should eat for a fatty liver


    Here are a few foods to include in your healthy liver diet:

    1. Coffee to lower abnormal liver enzymes

    Studies have shown that coffee drinkers with fatty liver disease have less liver damage
    than those who don’t drink this caffeinated beverage. Caffeine appears to lower
    the amount of abnormal liver enzymes of people at risk for liver diseases.

    2. Greens to prevent fat buildup

    Broccoli is shown to help prevent the buildup of fat in the liverTrusted Source in


    mice. Eating more greens, like spinach, Brussels sprouts, and kale, can also help with
    general weight loss. Try the Canadian Liver Foundation’s recipe for vegetarian chili,
    which lets you cut back on calories without sacrificing flavor.

    3. Tofu to reduce fat buildup

    A University of Illinois study on rats found that soy protein, which is contained in
    foods like tofu, may reduce fat buildup in the liver. Plus, tofu is low in fat and high in
    protein.

    4. Fish for inflammation and fat levels

    Fatty fish such as salmon, sardines, tuna, and trout are high in omega-3 fatty acids.
    Omega-3 fatty acids can help improve liver fat levelsTrusted Source and bring down
    inflammationTrusted Source. Try this teriyaki halibut recipe, recommended by the
    Canadian Liver Foundation, that’s especially low in fat.

    5. Oatmeal for energy

    Carbohydrates from whole grains like oatmeal give your body energy. Their fiber
    content also fills you up, which can help you maintain your weight.

    6. Walnuts to improve the liver

    These nuts are high in omega-3 fatty acids. Research findsTrusted Source that people
    with fatty liver disease who eat walnuts have improved liver function tests.

    7. Avocado to help protect the liver

    Avocados are high in healthy fats, and research suggests they contain chemicals that
    might slow liver damage. They’re also rich in fiber, which can help with weight
    control. Try this refreshing avocado and mushroom salad from Fatty Liver Diet
    Review.

    8. Milk and other low-fat dairy to protect from


    damage

    Dairy is high in whey protein, which may protect the liver from further damage,
    according to a 2011 studyTrusted Source in rats.

    9. Sunflower seeds for antioxidants

    These nutty-tasting seeds are high in vitamin E, an antioxidant that may protect the
    liver from further damage.
    10. Olive oil for weight control

    This healthy oil is high in omega-3 fatty acids. It’s healthier for cooking than
    margarine, butter, or shortening. ResearchTrusted Source finds that olive oil helps to
    lower liver enzyme levels and control weight. Try this liver-friendly take on a
    traditional Mexican dish from LiverSupport.com.

    11. Garlic to help reduce body weight

    This herb not only adds flavor to food, but experimental studies also show that garlic
    powder supplementsTrusted Source may help reduce body weight and fat in people
    with fatty liver disease.

    12. Green tea for less fat absorption

    Data supports that green tea can help interfere with fat absorption, but the results
    aren’t conclusive yet. Researchers are studying whether green tea can reduce fat
    storage in the liver and improve liver function. But green tea also has many benefits,
    6 foods to avoid if you have a fatty
    liver
    There are definitely foods you should avoid or limit if you have fatty liver disease.
    These foods generally contribute to weight gain and increasing blood sugar.

     Alcohol. Alcohol is a major cause of fatty liver disease as well as other liver
    diseases.
     Added sugar. Stay away from sugary foods such as candy, cookies, sodas, and
    fruit juices. High blood sugar increases the amount of fat buildup in the liver.
     Fried foods. These are high in fat and calories.
     Salt. Eating too much salt can make your body hold on to excess water. Limit
    sodium to less than 1,500 milligrams per day.
     White bread, rice, and pasta. White usually means the flour is highly
    processed, which can raise your blood sugar more than whole grains due to a
    lack of fiber.
     Red meat. Beef and deli meats are high in saturated fat.
    Additional ways to treat liver
    disease
    In addition to modifying your diet, here are a few other lifestyle changes you can
    make to improve your liver health:

    1. Get more active. Exercise, paired with diet, can help you lose extra weight and
    manage your liver disease. Aim to get at least 30 minutes of aerobic exercise on
    most days of the week.
    2. Lower cholesterol. Watch your saturated fat and sugar intake to help keep
    your cholesterol and triglyceride levels under control. If diet and exercise aren’t
    enough to lower your cholesterol, ask your doctor about taking medication.
    3. Control diabetes. Diabetes and fatty liver disease often occur together. Diet
    and exercise can help you manage both conditions. If your blood sugar is still
    high, your doctor can prescribe medication to lower it.
    What does a diet plan look like?
    Here’s what your menu might look like during a typical day on a fatty liver diet plan:

    Meal Menu

    • 8 oz. hot oatmeal mixed with 2 tsp. almond butter and 1 sliced banana
    breakfas
    t
    • 1 cup coffee with low-fat or skim milk

    • spinach salad with balsamic vinegar and olive oil dressing

    • 3 oz. grilled chicken

    • 1 small baked potato


    lunch
    • 1 cup cooked broccoli, carrots, or other vegetable

    • 1 apple

    • 1 glass of milk

    snack • 1 tbsp. peanut butter on sliced apples or 2 tbsp. hummus with raw veggies

    • small mixed-bean salad

    • 3 oz. grilled salmon

    • 1 cup cooked broccoli


    dinner
    • 1 whole-grain roll

    • 1 cup mixed berries

    • 1 glass of milk
    A 2015 study that appears in the journal Evidence-based Complementary and
    Alternative Medicine reports that a large number of plant foods may be helpful
    for the liver.

    These include:

     avocado

     banana

     barley

     beets and beet juice

     broccoli

     brown rice

     carrots

     fig

     greens such as kale and collards

     lemon

     papaya

     watermelon

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