10 Foods Wrecking Your Liver & 10 That Keep It Healthy
Our organs bust their humps every day to ensure we’re up and running, so the least we could do is help out a little—and one of the most crucial is the liver! The proper diet allows our liver to function smoothly and that means eating the right foods. Here are 10 that are nothing but trouble for the liver and 10 you should consume more often.
1. Fried Foods
Fried foods are heaven on the tongue but little devils to our system, namely because they’re loaded with unhealthy fats and excess calories. Not only do fried foods contribute to weight gain, but they also lead to inflammation in the liver.
2. Processed Foods
Processed foods have a lot of unhealthy components, mainly sugar, additives, and fats. Too much processed food means your liver has to put in extra effort to break down all the bad stuff, which can easily cause inflammation.
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3. Red Meat
If you eat a lot of red meat you may be putting undue pressure on your liver. Red meat has a lot of saturated fats; over time, it can do a number on your liver by promoting fat accumulation.
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4. Excessive Salt
Too much salt has never been good for our system, but it’s even worse for the liver. Foods high in sodium can cause any number of issues from higher blood pressure to liver inflammation, and it can also exacerbate any symptoms of preexisting problems.
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5. Artificial Sweeteners
Replacing sugar with artificial sweeteners isn’t as beneficial as we think. In fact, popular sweeteners like aspartame and sucralose have been linked to an increased likelihood of non-alcoholic fatty liver disease.
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6. Alcohol
Alcohol has been a leading cause of liver disease for years, which is precisely why you should avoid it in excess. When too much alcohol is in the system, your liver works overtime to break it down, and that can wreak havoc on it long-term.
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7. Soda
Soda is packed with sugar and those sugars can cause a fat buildup in the liver. Believe it or not, too much soda (even the diet kind) can be as detrimental to your liver as excessive alcohol—so try to cut down on how much pop you drink.
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8. Butter
We’ve all cooked with a cube or two of butter, but you may want to rethink how much you consume. Butter is high in saturated fat, which means it only ups your chances of non-alcoholic fatty liver disease.
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9. Sugary Beverages
We’ve ruled out excessive soda, but plenty of other sugary drinks are just as hard on the liver. Beverages like fruit juice or energy drinks are often packed with sugar, so they’re best avoided to maintain liver health.
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10. Cheese
Cheddar, swiss, and brie are all examples of high-fat cheese—they’re also prime examples of variations to avoid. Remember, too much fat puts strain on the liver, so you want to stick with lower-fat cheese like mozzarella, feta, or cottage cheese.
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Now let’s take a look at which foods can help keep your liver in good shape.
1. Fatty Fish
Now this is the kind of fat we’re talking about! Fish like salmon and mackerel are high in healthy fats that promote overall liver health. Incorporate them into your regular diet to lower the odds of inflammation or liver damage.
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2. Oatmeal
To keep your liver looking its best, you’ll need fiber in your diet. One of the best ways to get it is through oatmeal. Oatmeal is high in fiber, particularly the whole grain kind, and isn’t filled with a bunch of additives or unhealthy fats.
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3. Coffee
That morning cup of coffee’s looking better and better, especially for your liver. Coffee actually promotes liver health and has been linked to a lower chance of cirrhosis, which is permanent scarring to the liver acquired through excessive alcohol consumption or infections.
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4. Garlic
Garlic does amazing things for your liver, so try and include it in your diet. It’s been known to reduce inflammation, improve overall liver function, and lower the odds of liver disease.
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5. Leafy Greens
Make sure you eat your vegetables because leafy greens like kale or spinach are packed with antioxidants that protect you from liver damage. Even better, they’re also a great source of fiber.
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6. Turmeric
Curcumin is the main component in turmeric, and it not only helps reduce inflammation, but it can seriously tend to your liver. Turmeric is generally considered safe for consumption as it prevents liver damage and helps with detoxification.
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7. Berries
Some of our favorite berries like blueberries and raspberries have polyphenols, an antioxidant that helps your liver stay healthy. But don’t limit yourself! Polyphenols can also be found in strawberries and cranberries.
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8. Green Tea
End the day with a nice cup of tea—particularly green tea for a lower risk of liver disease. Green tea is full of our friend, polyphenols (catechins to be exact), and can improve liver function while also offering anti-inflammatory properties.
9. Nuts
In moderation, nuts are great for overall health, not just the liver. They’re full of healthy fats, antioxidants, and vitamins that contribute to liver health. Incorporate them into your diet to reduce inflammation and the risk of liver disease.
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10. Citrus Fruits
Berries aren’t the only ones that belong on the breakfast table! Classic citrus fruits like grapefruit or lemons are loaded with antioxidants, fiber, and vitamin C, and together they work to improve liver enzyme levels and keep inflammation down.
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