Outstretched hand holding an avocado selected from a bin at the grocery store

The liver is a great performer. This organ is a vital one and can be thought of as a filter system. It helps your body get rid of toxins while also giving you some nutrition.

Some foods are better for your health than others. If you have a condition like cirrhosis or hepatitis C, it can make it difficult for your body to process the waste and toxins that come from it.

Eating foods that are friendly to the body can help reduce the damage caused by the disease. Before making any changes to your diet, make sure to check with your doctor or registered dietitian.

Avocados are staples in many cuisines. They’re technically a part of the berry family and offer many health benefits, including improved liver health.

Research from 2015 took a look at the role of certain foods in people with nonalcoholic fatty liver disease (NAFLD). The researchers report that avocado may help lower blood lipids, or fats, and help prevent liver damage.

There is more research needed to know if people with NAFLD can benefit from eating a fruit.

What is known is that people who eat avocados are more likely to have a lower body mass index (BMI) and waist circumference. According to a 2013 study, they may also have higher levels of HDL (good) cholesterol.

It’s thought that some of these effects are related to the high fiber, healthy fats, and water content of avocados. A 2014 study in rats suggests that avocado oil may help the liver heal from damage. And eating fiber-rich foods is a good way to support liver health.

Your daily cup of coffee may play an even more critical role to your health than you thought.

When it comes to your liver health, some studies suggest that coffee reduces the risk of cirrhosis, cancer, and fibrosis in the liver. Regular, moderate amounts may even help slow the course of current liver diseases.

Research from 2021 indicates that drinking coffee could reduce your risk of developing liver disease or fatty liver disease by around 20 percent.

Coffee lowers the risk of death from liver disease. All types of coffee had the same effect.

Coffee is the key to the benefits. Adding sugars and artificial creamers can be bad for your health. Try to swap in dairy milk, soy milk, almond milk, cinnamon, or cocoa powder.

Because coffee usually contains caffeine, the Food and Drug Administration (FDA) recommends a maximum of four to five 8-ounce (237-mL) cups per day, though the safe amount can differ from person to person.

The study found that drinking more than 3 cups of coffee daily did not provide as much protection from the bile duct.

Fish may provide some benefits to your health.

Oily fish such as salmon can help reduce inflammation and fat buildup in the liver while also promoting a lower overall BMI, according to research from 2015. Oily fish is also high in omega-3 fatty acids, which are good for heart and brain health.

“The authors of the review found that oily fish reduces blood lipids when eaten two or more times per week. If you can’t eat fish, fish oil supplements may be an option to discuss with your doctor or a registered dietitian.”

A 2021 study found that a diet high in oily fish may reduce the risk of hepatocellular carcinoma, the most common type of liver cancer. People who ate oily fish at least twice a week had a 54 percent lower risk of liver cancer.

People who took fish oil supplements had a lower risk of cancer of the bile duct.

When consumed over a long period of time, olive oil has been found to improve heart health. A large 2020 study suggests that eating more than half a tablespoon of olive oil every day could lower your risk of cardiovascular disease by 14 percent.

A number of small studies suggest that olive oil can help reduce liver enzymes and liver fat that contribute to disease. Olive oil may also increase the amount of HDL (good) cholesterol in the blood, which could have benefits for your liver.

You may want to use olive oil in moderation. You can use olive oil on salads, roast root vegetables in the oven, or use it to cook vegetables. Olive oil can make your meals more filling if you want to reduce your calories.

When eaten in small amounts, nuts are high in healthy fats. Nuts may help reduce the incidence of liver disease.

Of all types of nuts, walnuts are amongst the most beneficial for reducing fatty liver disease. This is thanks to their higher antioxidant and fatty acid content. Walnuts have the most omega-6 and omega-3 fatty acids, as well as polyphenol antioxidants.

In a 2021 study, participants were provided 28 grams (1 ounce) of walnuts every day as part of a Mediterranean diet. People who ate walnuts at least 5 or 6 times a week had significantly greater liver (intrahepatic) fat loss than those who ate walnuts less often. This fat loss was associated with overall anti-inflammatory and metabolic health benefits.

Sprinkle walnuts on top of salads, oatmeal, or yogurt to get benefits.

You should eat a balanced diet that includes a balance of healthy fats, and a good source of fiber, like oats.

Complex carbohydrates are better than simple carbs because they’re metabolized slower and prevent wide fluctuations in blood sugar. This is why it’s best for people with NAFLD to choose complex carbs over simple carbs, as the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) advises.

The high fiber levels and zinc in non-refined carbs are important for a healthy metabolism. The key is to choose whole grain.

  • The rice is wild.
  • Whole wheat bread and pasta.
  • brown rice
  • Whole oats.
  • “It’s called rye.”
  • Corn
  • bulgur.

Whole foods are best for your body. If you want to add foods to your diet, your doctor or a registered dietitian is the best place to start.

Some conditions may require a specialized diet. People with advanced liver disease may not be able to absorb the fats they eat and may have to limit oils and fish.

Typically, it’s recommended for people with hemochromatosis to avoid consuming iron, while those with hepatitis C may need to limit their intake of iron and salt. Your doctor or dietitian can tell you more about which foods to eat and which to avoid.

Contact your doctor if you lose a lot of weight in a short amount of time despite eating liver-friendly foods. This could mean that your liver isn’t processing nutrients effectively. You may be referred to a dietitian who will advise you about any changes you may need to make to your diet.

If you have a condition like fatiguing liver disease or alcohol use related to it, your doctor may recommend you lose weight.

This article is in Spanish.