Milly Gaines
A healthy liver is crucial for overall well-being, as it plays an indispensable role in detoxifying the body and metabolising drugs. Fatty liver disease, which is often caused by obesity and alcohol consumption, is the most common chronic liver condition, and it can lead to cirrhosis and cancer. To reduce liver enzymes and improve liver health, it is essential to make dietary and lifestyle changes. This includes cutting down on alcohol, sugar, saturated fats, salt, refined carbohydrates, and fried foods, while incorporating more fruits, vegetables, legumes, lean proteins, whole grains, and healthy fats. Coffee consumption has also been linked to improved liver health, and specific supplements like l-carnitine and vitamin D may help lower liver enzymes.
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What You'll Learn
Eat more legumes, beans, and soy
Legumes, beans, and soy are excellent additions to a liver-friendly diet. They are rich in nutrients and resistant starches, which help improve gut health. Legumes, such as lentils, chickpeas, soybeans, and peas, are known to be nutritionally dense. They are also a good source of lean protein, which is beneficial for the liver.
Consuming legumes may help lower blood glucose and triglyceride levels, especially in obese individuals. A 2019 study found that a diet rich in legumes helped lower the likelihood of nonalcoholic fatty liver disease (NAFLD). Beans and soy have also been shown to reduce the risk of NAFLD. Soy, in particular, contains high levels of the protein β-conglycinin, which helps lower triglyceride levels and may protect against visceral fat buildup.
Several studies have investigated the effects of soy consumption on liver enzymes in patients with NAFLD. These studies suggest that soy intake can positively impact liver enzymes, body weight, and oxidative stress. Soy's beneficial properties are attributed to its high content of isoflavones, which interact with estrogen receptors and exhibit estrogenic activity, leading to reduced lipid accumulation and adipose tissue distribution.
In addition to their liver health benefits, legumes, beans, and soy are versatile and can be easily incorporated into various dishes. They are excellent sources of plant-based protein and can be used in salads, soups, curries, or as a side dish.
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Consume garlic and vitamin D
Consuming garlic and vitamin D can be beneficial for reducing liver enzymes and improving liver health.
Garlic has been shown to have positive effects on liver health, particularly in reducing liver fat and improving enzyme levels. A 2020 study found that individuals with non-alcoholic fatty liver disease (NAFLD) who took 800 mg of garlic powder daily for 15 weeks experienced reductions in liver fat and improved enzyme levels. Another study showed that frequent consumption of raw garlic was associated with a reduced risk of NAFLD in Chinese men. Garlic powder supplementation has also been found to significantly reduce hepatic steatosis, with positive effects on liver enzymes and weight.
Vitamin D has also been linked to improved liver health. Vitamin D receptor (VDR) is abundant in liver cells, and vitamin D has been reported to have an anti-inflammatory effect on the liver. Studies have shown that vitamin D supplementation can reduce liver enzymes in patients with NAFLD. For example, a 2019 study found that 50,000 IU/week of vitamin D supplementation for 10 weeks reduced AST and ALT enzymes in the intervention group compared to the control group. Additionally, vitamin D supplementation for 48 weeks decreased liver enzymes in patients with NAFLD.
In addition to garlic and vitamin D, it is important to note that a healthy diet and lifestyle are crucial for liver health. This includes maintaining a balanced diet rich in fruits, vegetables, lean proteins, and whole grains, as well as staying hydrated and exercising regularly. Avoiding excessive alcohol consumption, reducing added sugars, and limiting saturated and trans fats can also help improve liver function.
Overall, incorporating garlic and vitamin D into your diet, along with adopting healthy lifestyle habits, can be beneficial for reducing liver enzymes and maintaining a healthy liver.
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Drink coffee
Drinking coffee may help reduce liver enzymes and protect your liver against non-alcoholic fatty liver disease (NAFLD). Coffee contains more than 1,000 chemicals, and doctors are still trying to understand how these interact with the body to help fight liver disease. However, some studies have shown that coffee consumption is associated with a reduced risk of developing NAFLD, as well as a decreased risk of the advancement of liver fibrosis in those already diagnosed with NAFLD.
Two chemicals in coffee, kahweol and cafestol, may help fight liver cancer, specifically hepatocellular carcinoma. Acids in coffee may also work against the virus that causes hepatitis B, and decaf coffee has been shown to have the same benefit. In addition, the antioxidant, metabolic, anti-inflammatory, and anti-fibrotic effects of coffee have been shown to improve liver enzyme levels and liver histology in patients with chronic alcohol consumption, non-alcoholic fatty liver, and non-alcoholic steatohepatitis.
The hepatoprotective effect of coffee is particularly evident in men with high alcohol consumption, where coffee consumption exceeding four cups per day significantly reduced the elevation of GGT induced by heavy drinking. Furthermore, a 2015 study found that drinking one cup of coffee daily resulted in a 15% reduction in the risk of death from chronic liver disease, while four cups daily was associated with a 71% reduction, indicating a dose-dependent response.
It is important to note that while coffee may have liver-protective properties, maintaining a healthy lifestyle, including a balanced diet and regular exercise, is crucial for supporting liver health. Additionally, coffee may not be suitable for everyone, and excessive consumption may increase the risk of other health conditions. Therefore, consulting with a healthcare professional is recommended to determine if coffee should be included as part of a holistic approach to improving liver health.
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Cut down on alcohol, sugar, and salt
Alcoholic drinks are often high in calories and can contribute to weight gain, which is a risk factor for fatty liver disease. Alcohol can also damage the cells in your body and cause cancer. To cut down on alcohol, you can try the following:
- Set a goal and keep track of your progress using an app, your phone, a calendar, or a notebook.
- Have drink-free days and stick to them. You can keep yourself occupied with a new hobby or physical activity on those days.
- Alternate alcoholic drinks with non-alcoholic beverages or glasses of water.
- Avoid stocking up on alcohol at home. Only buy alcohol on the day you plan to consume it.
- Use smaller glasses when pouring drinks.
Sugar is also implicated in fatty liver disease as high blood sugar increases fat buildup in the liver. To cut down on sugar:
- Switch out added sugar in recipes with unsweetened applesauce or low-calorie sweeteners.
- Avoid sugary foods and drinks such as candy, cookies, sodas, and fruit juices.
Excess salt or sodium intake is linked to adverse health outcomes, including raised blood pressure and an increased risk of cardiovascular disease, gastric cancer, obesity, osteoporosis, and kidney disease. It can also increase the risk of nonalcoholic fatty liver disease (NAFLD). To cut down on salt:
- Limit your sodium intake to less than 2,300 milligrams per day.
- Avoid processed foods, which often contain high amounts of sodium.
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Adopt a Mediterranean diet
The Mediterranean diet is a popular approach to improving liver health. It is recommended by dietitians and nutritionists for its liver-friendly benefits. The Mediterranean diet is beneficial because it promotes nutrient-dense foods while reducing the intake of unhealthy, processed options.
The Mediterranean diet emphasizes eating primarily plant-based foods and healthy fats. It includes plenty of fruits and vegetables, whole grains, beans, legumes, lean meats, nuts, and low-fat or fat-free dairy. It also includes fish, poultry, and certain oils. The Mediterranean diet recommends limiting red meat, processed foods, sugary drinks, added sugars, saturated fats, and refined carbohydrates.
The Mediterranean diet is particularly beneficial for those with non-alcoholic fatty liver disease (NAFLD) as it can help prevent, improve, or even reverse the condition. It does so by slowing the accumulation of fat in the liver and reducing the fat stored there. It also helps to manage blood sugar and prevent fat buildup in the liver. Additionally, the Mediterranean diet has been associated with a decreased risk of heart disease and a reduction in bad LDL cholesterol.
It is important to note that the Mediterranean diet is not the only approach to improving liver health. Other lifestyle changes, such as regular exercise, quality sleep, and weight loss, are also crucial. It is always recommended to consult with a healthcare professional to determine the best approach for your individual needs.
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Frequently asked questions
Eating a balanced diet can help lower elevated liver enzymes. A Mediterranean diet, for example, has been shown to reduce liver enzymes. This diet includes an emphasis on plant-based foods, healthy fats, fruits, vegetables, whole grains, legumes, lean meats, nuts, and low-fat or fat-free dairy. It is also important to cut down on alcohol, sugar, saturated fats, salt, and refined carbohydrates.
Foods that have been shown to help reduce liver enzymes include legumes, spinach and other leafy greens, garlic, folate-rich foods, and coffee.
In addition to diet, exercise has been shown to help reduce elevated liver enzymes. Specifically, a combination of aerobic training and resistance exercise has been found to help reduce elevated liver enzymes in people with nonalcoholic fatty liver disease (NAFLD).
