You cannot ask for the liver to function perfectly if the lifestyle and diet do not help the liver to work, but create an additional burden on it. It is futile to hope that the liver will be able to work in overload mode for a long time, at some point it will give up – it will start to accumulate fat and work more sluggishly. To prevent this from happening, it is very important to eat healthy and be active.
The liver is a mirror of the food eaten
Nutrients that have been ingested with food – carbohydrates, fats and proteins – are absorbed from the gastrointestinal tract into the bloodstream, then enter the liver. The liver processes them and decides whether to store the nutrients for energy reserves or to use them immediately to ensure body functions. If too much fat enters the liver, it accumulates. The liver is very smart, so even when it thinks the body is in danger of starvation, it starts saving fat to have something to draw energy from when it is needed. This false impression of the liver occurs when it does not receive enough nutrients when dieting, starving, and eating monotonously. Therefore, fatty liver can occur not only in those who eat unhealthy food, but also in those who eat only vegetables. Accumulation of excess fat in the liver affects all metabolic processes, as it takes over the liver cells. Over time, they can form scar tissue and develop cirrhosis of the liver. By changing your lifestyle – moving, eating healthy and balanced, it is possible to improve the condition of the liver.
You can eat everything, just in moderation!
It is a mistake to believe that all nutrients needed by the body can be absorbed by eating very uniformly. It can only live in a nutrient deficit, while the liver will perceive such a lack of nutrients as a state of starvation and will increase reserves, provoking the development of fatty liver. The liver will have exactly the same reaction to various liver cleansing cures, which it does not need at all and will not improve liver function, but will worsen it. The only way to take care of liver health is to be active, eat a balanced and healthy diet.
It is really true that the food you eat has a significant impact on liver health – if the liver is healthy, a balanced diet can reduce the risk of developing a liver disease in the future, while if you have a liver disease, it will help maintain or improve liver health. Often when thinking about a healthy and balanced diet, people give up flour products, fats, dairy products, sugar and even legumes and eat only vegetables and chicken. You can’t and shouldn’t do that!
What to put on the plate?
A balanced, liver-friendly diet should be low in fat, sugar, and salt, high in fiber, and include as many colorful vegetables and fruits as possible. It is advisable to eat them at every meal! On the other hand, products of animal origin – fish, eggs, meat and dairy products – provide a range of vitamins and minerals. For example, dairy products provide the body with proteins, calcium, B vitamins and iodine. It should be remembered here that it is important to choose dairy products with low fat content. If plant-based dairy alternatives are preferred, look for those enriched with calcium, other vitamins and minerals. It is recommended to eat at least two portions of oily fish (2 x 140 g) per week, as they are a natural source of vitamin D and omega-3. Instead of beef or pork, it is better to prefer chicken because it is leaner and will be healthier for the liver.
Starchy products can also be safely included in the menu. Although they are considered unhealthy, they are not at all – it is important to eat them in moderation and prefer whole grain products. These products contain a lot of fiber, iron, calcium, B group vitamins.
People are often worried that they do not see potatoes in the lists of healthy products, because they cannot imagine meals without them. If the potato is boiled with the whole peel, it can be safely eaten, however, it is better to eat it 3 times less often than it was done before.
Remember that beans and peas are not just Christmas food, they are an extremely rich source of fiber and protein with very little fat. In addition, nowadays, the offer of peas and beans on store shelves is very wide, so all you have to do is choose the ones you like and cook them.
In order for the diet to be as healthy as possible, you should try to eliminate from it as many products that contain saturated fatty acids as possible – butter, coconut oil, ghee butter, lard and palm oil, choosing high-quality vegetable oil instead. Eliminating saturated fatty acids from your diet as much as possible will not only lower your blood cholesterol, but also improve your liver health and reduce your risk of heart disease.
The approach to cooking must also be changed, because you cannot choose healthy products and cook them with a large amount of oil, add a lot of sugar or salt and claim that you are now eating healthy and balanced. The liver cannot be fooled!
Product created in Latvia – Hepasan Forte
The Latvian pharmaceutical company Lotos Pharma offers the preparation Hepasan Forte for liver health, created using innovative technological solutions.
Hepasan Forte contains natural substances for maintaining normal liver health. Choline helps to ensure normal metabolism of lipids and homocysteine and helps to maintain normal liver functioning. Milk thistle and artichoke extracts contribute to normal liver health, help to maintain liver cell protection and promote the bile production. Dandelion extract contributes to normal liver and stomach health.
Hepasan Forte will be available in our e-store from August 2024.