14 Best and Worst Foods for Your Liver

14 Best and Worst Foods for Your Liver

Oatmeal

Food with lots of fiber can help
your liver work at its best.
Want one that's a great way to
start your day? Try oatmeal.
Research shows it can help
you shed some extra pounds
and belly fat, which is a good
way to keep away liver
disease.

Stay Away From Fatty Foods

French fries and burgers are a poor

choice to keep your liver healthy. Eat

too many foods that are high in

saturated fat and it can make it harder

for your liver to do its job. Over time it

may lead to inflammation, which in turn

could cause scarring of the liver that's

known as cirrhosis. So next time you're

in the drive-thru line, think about

ordering a healthier option.

Broccoli

Add lots of veggies to your diet if you want

to keep your liver healthy. Broccoli can be

part of this strategy. Some studies suggest

this crunchy food can help protect you

from nonalcoholic fatty liver disease. If

steamed broccoli sounds a little too blah,

shred it into a slaw and toss it with sliced

almonds, dried cranberries, and a tangy

vinaigrette. It's also delicious roasted with

garlic and a splash of balsamic vinegar.

Coffee

If you can't make it through the
day without it, you'll be glad to
hear that it may have some
benefits for your liver. Studies
show that drinking two to three
cups a day can protect your liver
from damage caused by too much
alcohol or an unhealthy diet. Some
research suggests it may lower
your risk of liver cancer.

Ease Up on Sugar

Too much of the sweet stuff can take
a toll on your liver. That's because
part of its job is to convert sugar into
fat. If you overdo it, your liver makes
too much fat, which ends up hanging
around where it doesn't belong. In the
long run, you could get a condition
like fatty liver disease. So do your
liver a favor and make sweets an
occasional treat.

Green Tea

It's brimming with a type of
antioxidant called catechins.
Research suggests it may protect
against some forms of cancer,
including liver. You'll get more
catechins if you brew tea yourself
and drink it hot. Iced tea and ready to-
drink green teas have much lower
levels.

Water

One of the best things you can
do for your liver is keep a
healthy weight. Get in the habit
of drinking water instead of
sweetened drinks like sodas or
sports drinks. You'd be amazed
at how many calories it will save
you each day

Almonds

Nuts -- especially these -- are
good sources of vitamin E, a
nutrient that research suggests
may help protect against fatty liver
disease. Almonds are good for
your heart, too, so grab a handful
the next time you feel like
snacking. Or try them in salads,
where they add a nice crunch.

Put a Cap on Salt

Your body needs some salt -- just not
nearly as much as you probably get. Early
research suggests a diet high in sodium
may lead to fibrosis, which is the first stage
of liver scarring. There are some easy
things you can do to cut back. Avoid
processed foods like bacon or deli meats.
Choose fresh instead of canned veggies.
And keep temptation at arm's length by
taking your salt shaker off the table.

Spinach

Leafy greens have a powerful
antioxidant called glutathione, which
can help keep your liver working
right. And spinach couldn't be easier
to prepare. It makes a great base for
a dinner salad, and it's also delicious
sautéed with garlic and olive oil.
When it's wilted, top it with a dusting
of fresh parmesan.

Blueberries

They've got nutrients in them
called polyphenols that may help
protect you against nonalcoholic
fatty liver disease, which often
goes hand in hand with obesity
and high cholesterol. If
blueberries aren't your thing,
other foods rich in polyphenols
include dark chocolate, olives,
and plums.

Be Moderate With Alcohol

Drinking too much can wreak
havoc on your liver. Over time it
can lead to cirrhosis. Even
occasional binge drinking -- four
drinks in one sitting for women
and five for men -- can be
harmful, too. Try to limit yourself
to one drink a day if you're a
woman or two a day if you're a
man.

Herbs and Spices

Want to protect your liver and your
heart at the same time? Sprinkle
on some oregano, sage, or
rosemary. They're a good source
of healthy polyphenols. An extra
benefit: they help you cut back on
salt in many recipes. Cinnamon,
curry powder, and cumin are good
ones to try, too.

Limit Packaged Snack Foods

Next time you feel the call of the vending
machine, reach for a healthy snack
instead. The problem with chips and baked
goods is that they're usually loaded with
sugar, salt, and fat. Cutting back is a
relatively easy diet tweak with a little
planning. One good strategy: Bring a stash
of healthy snacks with you to work. Try an
apple with a single-serve packet of nut
butter, or sugar snap peas with a mini-cup
of hummus.