Surefire Ways to Protect Your Liver, Say Dietitians — Eat This Not That

In the hierarchy of human organs, the brain and heart occupy the highest bills. the liver? Not much.

But your liver deserves your love. Everything you eat or drink, even secondhand cigarette smoke that your lungs enter into your bloodstream, passes through your liver for processing and detoxification.

The liver is an essential working organ, which is why it is so important to keep it healthy. When it doesn’t work properly, toxins and other harmful substances can destroy cells in every other part of the body and increase the risk of diseases such as diabetes, heart disease, non-alcoholic fatty liver disease (NAFLD), and cancer.

Knowing that everything that enters your bloodstream makes your liver stop working should encourage you to want to protect it like an offensive line protects a midfielder from being sacked. What you may not be aware of is how easily the foods and drinks you swallow affect liver function. Keep your unsung hero healthy by doing the following. Read on, and for more information on how to eat healthy, don’t miss 7 healthy foods to eat right now.

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This applies to everything from strong liquor to light beer to Chardonnay. “There is no such alcoholic beverage that makes it easier for the liver to metabolize because the main ingredient that affects the liver is ethanol, which is found in all kinds of alcoholic beverages,” Susan Kelly, RDN, a registered dietitian with Pacific Analytics Lab.

“Any alcohol affects the liver, but excessive alcohol overburdens the organ and begins to damage the liver cells.”

You don’t have to be an alcoholic to drink excessively, which is defined by the Centers for Disease Control and Prevention as eight or more drinks a week for women or 15 or more a week for men. Binge drinking is 4 or more on one occasion for women and five for men.

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woman opening soda can
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Let’s say you don’t drink alcohol at all or drink a little wine with dinner now and then; Your liver is still not safe if you drink a lot of soda. He says, “People don’t connect the dots.” Kristen Kirkpatrick, MS, RDNbestselling author, lean liver. “Sure, alcohol has a huge impact on the liver, and so does sugar. I consider it one of the most toxic substances in our diet.”

Fructose is likely the worst kind of sugar for your liver — not the fructose you get from eating whole fruit that comes with beneficial fiber, but the fructose added to foods and drinks, like high-fructose corn syrup.

Studies show that high-fructose corn syrup, used to sweeten soda, candy, baked goods, cereal, and other foods, may increase the risk of NAFLD, according to the National Institutes of Health.

Pour the black coffee
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Several studies suggest that drinking coffee may protect the liver from damage. The effect does not appear to be related to caffeine. Instead, researchers believe that the antioxidants and other anti-inflammatory compounds found in coffee reduce the risk of developing cirrhosis. Clinical evidence also shows that regular coffee drinking has a protective effect against nonalcoholic fatty liver disease.

Green tea
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If you don’t drink coffee, here’s another option for your morning cup: tea. small study in International Journal of Molecular Medicine It was found that people with nonalcoholic fatty liver disease who drank green tea rich in powerful antioxidants called catechins reduced fat deposits in the liver and improved the results of liver enzyme tests.

RELATED: The #1 Best Anti-Aging Tea, Experts Say

mixed nuts
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Researchers aren’t sure why, but eating a lot of nuts is linked to a lower risk of nonalcoholic fatty liver disease, according to BMJ is open study. Some scientists speculate that the antioxidants, fiber, protein, and phytosterols found in nuts may all play a role in protecting against fatty liver.

“Fiber from nuts, beans, whole grains, fruits, and vegetables helps the liver function properly, including its role in removing toxins,” says a private dietitian. Laura Bo Mathis, RD.

salmon
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Need another reason to include more fish in your weekly diet? Keep this in mind: A meta-analysis of 10 randomized controlled studies was reported in Gastroenterology in research and practice It suggests that the omega-3 polyunsaturated fatty acid (PUFA) found in fatty fish may be a new treatment option for nonalcoholic fatty liver disease.

Research noted a deficiency of PUFAs in people with liver disease and found that adding omega-3 fatty acids to the diet not only reduced fat accumulation in the liver in patients with nonalcoholic fatty liver disease, but helped those with nonalcoholic steatohepatitis ( NASH), which is the most dangerous. NAFLD type.

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