“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 sauteed 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. – OR THE BEST CHOICE…NO AVOID ALCOHOL ALTOGETHER!

 

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.

 

Reviewed by Minesh Khatri, MD on October 20, 2016

American Chemical Society: "Too much salt could potentially contribute to liver damage."
American Liver Foundation: "Liver Wellness," "Non-Alcoholic Fatty Liver Disease," "So, What Healthy Foods Should You Eat?"
Chang, H. Foods for Human Nutrition, published online Jan. 31, 2013.
College of Agricultural, Consumer, and Environmental Sciences: "Study Shows Broccoli May Offer Protection Against Liver Cancer."
Harvard Health Publications: "Abundance of fructose not good for the liver, heart," "The Big Benefits of Plain Water," "Food Sources of Vitamin E."
Mayo Clinic: "Nonalcoholic Fatty Liver Disease: Overview," "Slide Show: 10 Great Health Foods."
National Cancer Institute: "Tea and Cancer Prevention."
National Kidney Foundation: "Top 10 Tips for Reducing Salt in Your Diet."
National Institute on Alcohol Abuse and Alcoholism: "Drinking Levels Defined."
Open Chemistry Database: "Glutathione."
Pina-Zentella, R. Journal of Medicinal Food, published online Jun. 19, 2016.
Produce for Better Health Foundation: "Lycopene."
Rodriguez-Ramiro, I. The Proceedings of the Nutrition Society, published online Nov. 23, 2015.
Sanyal, A. New England Journal of Medicine, published online May 6, 2010.
U.S. Department of Veterans Affairs: "Fibrosis and cirrhosis."
Wadhawan, M. Journal of Clinical and Experimental Hepatology, published online Feb. 27, 2016.

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The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

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“13 Foods That Can Lower Your Blood Pressure”

Just a DASH Will Do: One of the tools your doctor may use to dial back your blood pressure is DASH -- Dietary Approaches to Stop Hypertension. It’s not a diet but a way of eating. You cut back on salt, load up on fruits and veggies, and round out your meals with whole grains, fish, poultry, nuts, legumes, and low-fat dairy.

Go Green (and Leafy): Salt makes your body hang on to more fluid. That bumps up your blood volume and the pressure on your arteries, which make your blood pressure climb. Fill your plate with leafy greens like spinach, broccoli, kale, or collards for a potassium boost. The mineral helps flush sodium out of your body through your pee and relaxes your blood vessel walls. Recommended daily serving: 3-6 cups (raw leafy veggies).

Berry Good for You: The pigments that give blueberries, strawberries, and blackberries their rich colors also come with a benefit for your blood vessels: anthocyanin. It’s a natural compound that can help artery walls become wider and more flexible to lower your blood pressure and improve your heart health. Recommended daily serving: 2-3 cups (frozen or fresh fruits).

Yogurt: Calcium is a key player for good blood pressure because it helps your blood vessels tighten and relax when they should. Plain, low-fat yogurt is a good way to add calcium in your diet without too much added sugar or fat. Looking for a flavor twist? Throw some berries in for some natural sweetness and even more blood pressure help. Recommended daily serving: 2-3 cups (yogurt or milk).

Fatty Fish: Another good source of calcium is bone-in fish, like canned salmon or sardines. Oily fish like mackerel and sardines also are flush in omega-3s, the fatty acids that boost health and help your heart. Studies on fish oil supplements show they may lower your blood pressure, especially if your high blood pressure is moderate or severe. Recommended daily serving: 3-6 ounces (fish, lean meat, and poultry).

Sprinkling of Seeds: Add unsalted seeds like pumpkin, flax, and sunflower to salads, yogurt, or oatmeal to help lower your blood pressure. Seeds are a source of vital minerals like magnesium, which helps control your blood pressure and relax your blood vessels. Recommended daily serving: 1-1.5 tablespoons (seeds).

Oatmeal: This whole grain is healthy, filling, and low in sodium. It’s also full of fiber, which helps keep your weight and blood pressure under control. Cook your rolled or steel-cut oats with water or low-fat milk. Swap out the maple syrup or brown sugar with raisins or bananas for a touch of sweetness. Recommended daily serving: 3-5 cups cooked (whole-grain cereal, rice, and pasta).

Turn Up the Beet: A study shows that drinking 2 cups of a mix of three parts beetroot and one part apple juice can make your systolic blood pressure (the top number) go down in just a few hours. Men may see a bigger benefit than women. High systolic pressure can raise your chances of strokes. Cooked beets and beet greens, which pack lots of potassium, are a good alternative. Recommended daily serving: About 2 cups (raw or cooked vegetables, or vegetable juice).

Garlic: Garlic can add more than just zest to your dishes. It may also have a hand in boosting your nitric oxide levels, which dilates blood vessels. The more relaxed your blood vessels are, the less your heart has to work to pump blood through them. That helps keep your blood pressure down. Recommended daily serving: 1-2 cloves.

Pistachios: Tree nuts -- hold the salt! -- like walnuts and almonds can be a great source of healthy fats that help your heart. But for high blood pressure, your best pick is pistachios. They seem to have the strongest effect on lowering both your top and bottom blood pressure readings. Recommended serving: 1-2 cups per week (nuts).

Pomegranates: Drinking pomegranate juice regularly may help chisel away at your blood pressure numbers. But watch out for the added sugar. Also, juices don’t have the fiber you get from the fruit. So be sure to add fiber from other foods to help keep your heart healthy and your bowels regular. Recommended daily serving: 2-3 cups (fresh, frozen, or canned fruit).

 

Olive Oil: The polyphenols, which are protective antioxidants, in olive oil give it a leg up over other oils. Polyphenols improve blood vessel health and help them stay elastic. It’s a smart choice for a healthy fat. Use it instead of butter, vegetable oil, or canola oil in your cooking. Recommended daily serving: 2-3 teaspoons (oil, mayo, or salad dressing).

 

Legumes and Beans: A daily cup of peas, lentils, garbanzo beans, or beans can keep your blood pressure in check and even lower it. Legumes and beans are big on fiber and can help ward off coronary heart disease, too. Recommended daily serving: 1 cup (cooked beans and peas).

 

Dark Chocolate: Don’t get too excited. Turns out that dark chocolate (at least 50% to 70% cocoa) can give you a boost of a plant compound called flavanol. As with garlic, this antioxidant can raise your nitric oxide levels and widen blood vessels. That can make your blood pressure drop a notch. It goes without saying that a little bit of chocolate is all you need. An occasional nibble.

 

Foods Are Not the Whole Treatment: If you have high blood pressure or borderline high blood pressure, a healthy diet and savvy food picks can help you manage your condition or prevent it. But what you do off the plate matters, too. So lose any extra weight, exercise, and take any medication your doctor prescribes.

Reviewed by Suzanne R. Steinbaum, MD on July 17, 2018

Mayo Clinic: “DASH diet: Healthy eating to lower your blood pressure,” “Fish oil.”
National Heart, Lung, and Blood Institute: “High Blood Pressure,” “Your Guide To Lowering Your Blood Pressure With DASH.”
American Heart Association: “Low Potassium Can Help Control High Blood Pressure.”
Nutrients: “The Effect of Anthocyanin-Rich Foods or Extracts on Vascular Function in Adults: A Systematic Review and Meta-Analysis of Randomised Controlled Trials.”
Harvard Health: “Key minerals to help control blood pressure.”
Archives of Internal Medicine: “Dietary Fiber and Blood Pressure: A Meta-analysis of Randomized Placebo-Controlled Trials,” “Effect of legumes as part of a low glycemic index diet on glycemic control and cardiovascular risk factors in type 2 diabetes mellitus: a randomized controlled trial.”
Nutrition Journal: “Effect of beetroot juice on lowering blood pressure in free-living, disease-free adults: a randomized, placebo-controlled trial.”
Academy of Nutrition and Dietetics: “Kidney Disease: High- and Moderate-Potassium Foods.”
Pharmacognosy Reviews: “Role of natural herbs in the treatment of hypertension.”
American Family Physician: “Health Effects of Garlic.”
American Journal of Clinical Nutrition: “The effect of tree nut, peanut, and soy nut consumption on blood pressure: a systematic review and meta-analysis of randomized controlled clinical trials.”
Pharmacological Research: “Effects of pomegranate juice on blood pressure: A systematic review and meta-analysis of randomized controlled trials.”
American Journal of Hypertension: “Olive Oil Polyphenols Decrease Blood Pressure and Improve Endothelial Function in Young Women with Mild Hypertension.”
BMC Medicine: “Does chocolate reduce blood pressure? A meta-analysis.”

Much Love, Dr.Shermaine #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2Live

"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.