Post by RightEatingHabits.com – Having a healthy liver is essential for optimal health. You need a healthy liver to regulate blood sugar levels and remove a toxic product called bilirubin from your bloodstream. Bilirubin is a waste product resulting from the normal breakdown of red blood cells.
A healthy liver also helps the body to detoxify efficiently, removing toxins from the alcohol, medications and contaminated food you have consumed. How do you know if your liver is functioning below its optimal level?
If you are constantly plagued by chronic fatigue, abdominal pain and poor concentration, it could be a sign that you have a fatty liver problem. Yellowing of whites in the eyes and skin may also indicate a fatty liver.
The good news is you can reverse a fatty liver condition if you switch to a healthier diet and exercise regularly to lose any excess fat and weight.
Four tips for a healthy liver diet
- Drink more green tea
Drinking Green Tea can reduce the risk of fatty liver disease. Numerous studies have shown that green tea has anti- carcinogenetic, anti-oxidative and lipid-benefits for the human body.
The habit of drinking green tea goes as far back as 200 BC during the Han dynasty in China. Studies have shown that green tea has numerous health benefits and drinking four to five cups of green tea per day is generally fine, but taking green tea supplements is not recommended because these green tea extracts tend to contain high concentrations of polyphenols which may cause liver damage.
It is however, highly beneficial to drink green tea moderately and wherever possible, buy organic green tea. The Art of Tea imports directly from tea growers.
- Reduce intake of fatty foods
Fat buildup in the body will eventually lead to a fatty liver. Be mindful to reduce your intake of saturated fats, trans fats and hydrogenated oils in your diet.
Saturated fats are found in red meats, dairy products as well as coconut, palm oil and coconut oil. Trans fats can be found in deep fried foods and baked foods such as pastries, cookies and pizzas, as well as snacks such as ice cream, potato and tortilla chips. These foods are often made with partially hydrogenated oils to prolong shelf life.
A healthy liver diet also means saying “no” to processed foods. One healthy eating tip: Eat less bacon, sausages and don’t add whipped cream to your iced coffee.
- Follow a healthy and balanced diet
Switch to a low saturated fat and high fiber diet. A healthy liver diet should include more whole grains, fruits and vegetables. Cut down on red meats and get your fill of proteins from fish, beans and nuts.
Include high fiber foods such as oats, lentils, peas and beans in your diet and eat more high fiber fruits such as apples, pears, raspberries, bananas and oranges.
- Cut down on alcohol
Limit alcohol intake to two drinks a day for men and one drink for women. As the liver can only process a small amount of alcohol every hour, drinking more than the recommended number of alcoholic drinks will only add stress on the liver. Although not everyone who drinks alcohol will develop a fatty liver, about 40% may develop liver problems, according to the Cleveland Clinic.
By switching to a healthier diet, exercising regularly and replacing sodas with healthy beverages such as green tea and matcha green tea (powdered green tea), there is a good chance that you may be able to reverse a fatty liver condition.
© Teresa Cheong, RightEatingHabits.com
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