Liver disease is a serious health condition that can be caused by a variety of factors, including poor diet and lifestyle choices. In recent years, the prevalence of liver disease has been on the rise, making it more important than ever to take preventative measures to protect the health of this vital organ. One of the most effective ways to do so is by making changes to your diet.
Studies have shown that the food you eat can have a significant impact on your liver health. Consuming a diet high in unhealthy fats, sugar, and alcohol can lead to inflammation and damage to the liver over time. On the other hand, incorporating nutrient-dense foods and making smart choices can help prevent liver disease and promote overall health.
In this blog post, we will explore the link between diet and liver disease, and provide practical tips for prevention. By making simple changes to your diet and lifestyle, you can take control of your liver health and reduce your risk of developing this serious condition.
What is fatty liver disease?
Fatty liver disease is a medical condition where the liver accumulates abnormal amounts of fat due to an underlying injury or disease. While viral hepatitis or excessive alcohol intake are some of the leading causes of this condition, Non-Alcoholic Fatty Liver Disease (NAFLD) is linked to metabolic risk factors such as high blood pressure, high cholesterol, and insulin resistance.
Additionally, being overweight or obese can also increase your risk of developing NAFLD. Surprisingly, even those with a normal Body Mass Index (BMI) can develop this condition. Given the rising incidence of this disease, it’s essential to understand the link between diet and liver health. In this blog post, we’ll discuss the causes of liver disease, how diet plays a crucial role in prevention, and tips to maintain a healthy liver.
What helps prevent or reverse NAFLD?
Diet can play a huge role. Because NAFLD is so closely tied to metabolic health, eating more healthfully can help prevent or possibly even reverse it. A good example of a healthful eating pattern is the Mediterranean diet.
Being overweight or obese is a common cause of NAFLD. A weight loss program that includes activity and healthy eating can help control blood pressure, cholesterol, and blood sugar. Among the many healthful diet plans that help are the DASH diet and the Mediterranean diet. Talk to your doctor or a nutritionist if you need help choosing a plan.
To vigorously study any diet as a treatment for fatty liver disease, researchers must control many factors. Currently, no strong evidence supports one particular diet over another. However, the research below highlights choices to promote a healthy liver.
Avoid fast food
A recent study in Clinical Gastroenterology and Hepatology linked regular fast-food consumption (20% or more of total daily calories) with fatty liver disease — especially in people who had type 2 diabetes or obesity. Fast foods tend to be high in saturated fats, added sugar, and other ingredients that affect metabolic health.
Steer clear of soft drinks and added sugars
Soft drinks with high-fructose corn syrup, or other sugar-sweetened beverages, lead directly to large increases in liver fat deposits, independent of the total calories consumed. Read labels closely for added sugars, including corn syrup, dextrose, honey, and agave.
Instead of sugary drinks, sip plain water. Black coffee or a splash of cream is also a good pick; research suggests coffee has the potential to decrease liver scarring.
Alcohol directly damages the liver, lacks nutritional value, and may affect a healthy microbiome. If you have NAFLD, it’s best to avoid any extra cause for liver injury. We simply do not know what amount of alcohol is safe for those with fatty liver disease — even social drinking may be too much.
Eat mostly whole foods
Vegetables, berries, eggs, poultry, grass-fed meats, nuts, and whole grains all qualify, but cutting out red meat may be wise. An 18-month trial enrolled 294 people with abdominal obesity and lipid imbalances such as high triglycerides. Regular activity was encouraged, and participants were randomly assigned to one of three diets: standard healthy dietary guidelines, a traditional Mediterranean diet, or a green-Mediterranean diet. (The green-Med diet nixed red and processed meats and added green tea and a dinner replacement shake rich in antioxidants called polyphenols.)
All three groups lost some weight, although the Mediterranean diet groups lost more weight and kept it off for a longer period. Both Mediterranean diet groups also showed reduced liver fat at the end of 18 months, but liver fat decreased twice as much in the green-Med group as in the traditional Mediterranean diet group.
Healthy fats are part of a healthy diet
We all need fat. Dietary fats help your body absorb vitamins and are vital in the protection of nerves and cells. Fats also help you feel satisfied and full, so you’re less likely to overeat. Low-fat foods often substitute sugars and starches, which affect blood sugar regulation in our bodies. But all fat is not created equal.
It’s clear that Mediterranean-style diets can help decrease liver fat, thus helping to prevent or possibly reverse NAFLD. These diets are high in healthful fats, such as monounsaturated fats found in olive oil and avocados and omega-3 fats found in walnuts and oily fish like salmon and sardines.
With so many choices, it’s hard to know where to start in the healthy eating journey. Let’s strive to eat whole foods in their natural state. Our livers will thank us for it.