Heart-healthy meal plan for fatty liver

• Leafy Greens: Spinach, kale, and collards can help reduce fat buildup in the liver.
• Green Tea: Rich in antioxidants, green tea may help improve liver function.
• Avocados: High in healthy fats, avocados can help reduce liver damage.
• Garlic: Garlic can help reduce body weight and fat content in people with fatty liver.
• Whole Grains: Brown rice, quinoa, and whole-wheat bread can help improve liver enzyme levels.

• Fried Foods: Fried chicken and French fries are high in unhealthy fats, which can worsen fatty liver.
• Alcohol: Alcohol can significantly contribute to liver damage and should be avoided.
• Added Sugars: Cut down on sweets, sodas, and baked goods that can increase liver fat.
• Refined Carbs: Avoid white bread, pasta, and sugary cereals that can spike blood sugar and affect the liver.
• Red Meat: High in saturated fats, red meat can exacerbate liver conditions.

The heart-healthy meal plan for fatty liver incorporates foods that help reduce liver fat and inflammation, improving overall liver function. It emphasizes lean proteins and fiber-rich foods that support weight loss, which is crucial for liver health. This diet reduces saturated fats while including healthy fats that promote lipid balance. The plan also includes foods with anti-inflammatory properties, aiding in reducing liver stress.

To support heart health and manage fatty liver, consider these nutrient-dense substitutions:

• For a different green, collard greens can replace spinach, providing a hearty texture and essential nutrients.
• To diversify your protein sources, mackerel can replace salmon, offering a rich source of omega-3 fatty acids.
• For a different carb, barley can replace quinoa, adding a chewy texture and soluble fiber.
• To add variety to your fruits, pears can replace apples, providing fiber and a refreshing flavor.
• For a different nut option, hazelnuts can replace walnuts, offering a sweet, nutty flavor and heart-healthy fats.

Following a heart-healthy meal plan for fatty liver doesn’t need to be expensive. Incorporate more whole grains, fruits, and veggies into your diet—these are often cheaper than processed foods. Lean proteins like beans, lentils, and tofu are budget-friendly and nutritious. Avoid sugary drinks and snacks; water and homemade meals are better for both your liver and your budget. Cooking in bulk and planning meals ahead can also save you money.