Vegetables and fruits
One of the most important principles is not to find a "superfood" but to build a diverse diet, rich in plant-based foods.
A low-energy diet, rich in fiber and unsaturated fats, similar to a Mediterranean diet, can help reduce liver fat and improve insulin sensitivity.
Therefore, green leafy vegetables, broccoli, tomatoes, carrots, pumpkins, beans and whole fruits can be alternately included in meals. You should prioritize eating whole fruits instead of drinking juice to retain fiber and limit the amount of sugar freely absorbed quickly.
Fatty fish provides beneficial fats
Salmon, mackerel, sardines and some other fatty fish provide high-quality protein and unsaturated fatty acids, including omega-3.
WHO recommends prioritizing unsaturated fats found in fish, avocados, nuts and vegetable oils instead of saturated fats.
Therefore, replacing red meat or processed meat with fish in some meals may be a simple way to improve fat quality in your diet.
Whole grains and beans
Brown rice, oats, barley, whole corn, black beans, red beans, green beans... provide complex carbohydrates and fiber, helping meals feel full longer and supporting total energy control.
WHO recommends that carbohydrates should mainly come from whole grains, vegetables, fruits and beans, instead of focusing on sugar and refined carbohydrates.
Nuts and vegetable oils
A small handful of unsalted nuts such as almonds, walnuts, or cashews can supplement unsaturated fats, fiber, and many micronutrients.
WHO recommends replacing saturated fat with unsaturated fat from plants; olive oil, canola oil, soybean oil, sunflower oil are more suitable options than animal fat and butter.
At the same time, alcohol and beer need to be minimized. Alcohol is directly related to many diseases, including liver disease; the risk of disease increases with the amount of alcohol used.
So, a liver-friendly meal can start very simply: half a plate of vegetables, a portion of fish or healthy protein, a portion of whole grains or appropriate starch, adding a small amount of seeds or vegetable oil and prioritizing whole fruits.
