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Managing both fatty liver disease (now commonly referred to as metabolic dysfunction-associated steatotic liver disease, or MASLD) and hypercholesterolemia requires a comprehensive dietary approach. The Mediterranean diet is widely recommended for addressing both conditions. (Verywell Health, UChicago Medicine)
🥗 Recommended Foods
1. Fruits and Vegetables
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Aim for at least five portions daily, incorporating a variety of colors and types.
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Leafy greens like spinach and kale are particularly beneficial.(British Liver Trust)
2. Whole Grains
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Choose wholegrain options such as brown rice, oats, and wholemeal bread. (British Liver Trust)
3. Lean Proteins
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Incorporate sources like fish (especially oily fish like salmon and mackerel), legumes, and tofu. (liverwellnessprogram.com)
4. Healthy Fats
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Use olive oil for cooking and dressings.
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Include nuts, seeds, and avocados in your diet. (The Sun)
5. Chia Seeds
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Rich in fiber and omega-3 fatty acids, chia seeds can help improve cholesterol levels and support liver health. (Verywell Health)
🚫 Foods to Limit or Avoid
1. Sugary Foods and Beverages
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Limit intake of sweets, sugary drinks, and fruit juices, as excessive sugar can contribute to liver fat accumulation. (The Sun)
2. Saturated and Trans Fats
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Reduce consumption of fatty meats, full-fat dairy products, and processed foods high in saturated fats.
3. Refined Carbohydrates
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Avoid white bread, pastries, and other refined grains that can spike blood sugar levels.
4. Alcohol
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Alcohol can exacerbate liver damage and should be limited or avoided.
🧘 Lifestyle Recommendations
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Regular Physical Activity: Engage in at least 150 minutes of moderate-intensity exercise per week.
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Weight Management: Aim for a 5–10% reduction in body weight to improve liver health.
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Hydration: Drink plenty of water throughout the day.
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Sleep and Stress: Ensure adequate sleep and manage stress through mindfulness or other relaxation techniques.
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