Doctor reveals 6 things to add to your diet to optimize liver function

Talk about an organic diet.

Dr. Joseph Salhab, also known as @theastronomieahdoc on TikTok, reveals its six essential basic foods for ultimate liver function — avocados, olive oil, fatty fish, nuts, green tea and coffee.

The Florida-based gastroenterologist frequently shares details of his diet with his 1.7 million followers on TikTok to encourage them to adopt gut- and liver-friendly habits.

Its latest selection of healthy picks comes as new research emerges on nonalcoholic fatty liver disease, the so-called “silent epidemic” that affects about one in four American adults.

As its name suggests, NAFLD is characterized by excess fat in the liver of people who consume little or no alcohol.

The main cause is obesity, as well as metabolic risk factors such as type 2 diabetes, high blood pressure, high cholesterol and obstructive sleep apnea.

“If you have fatty liver disease, you will still want to combine dietary changes with lifestyle changes like exercising at least four to five times a week, being a healthy weight if you are overweight, and avoiding liver toxins like alcohol,” Salhab informed.

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Salhab said that in addition to being a healthy source of fat and fiber, avocados contain “vitamin E, which we know is anti-inflammatory for the liver.”

Eating one avocado per day has also been linked to improved sleep quality and cardiovascular function as well as a decreased risk of type 2 diabetes in women.

Olive oil

Olive oil, a must-have among the vaunted products The Mediterranean diet, sometimes called “liquid gold,” is the queen of fats. It is monounsaturated and packed with antioxidants and other healthy compounds.

Potential benefits of olive oil include reduced risk of dementia and cardiovascular disease and relief from constipation.

In addition to cooking with olive oil, Salhab suggests using a drizzle of it regularly as a garnish. “By eating it like this, you sometimes manage to preserve some of the more beneficial compounds in olive oil that might be lost if it’s cooked,” he explained.

Oily fish

Salhab recommends two servings of fatty fish, such as salmon or herring, per week.

His advice is echoed by Lauri Wright, a registered dietitian nutritionist and professor at the University of South Florida’s College of Public Health, who previously told Fox News, “Salmon is one of the best choices for a healthy fish.” It is rich in omega-3s which contribute to cardiovascular and brain health – and also rich in protein.

Wright also noted, “Research shows that omega-3 consumption decreases overall mortality from heart disease. Additionally, omega-3s lead to a slight reduction in high blood pressure and a significant reduction in triglycerides.

Nut

Salhab recommends regular consumption of nuts like walnuts, pine nuts, pistachios, cashews and pecans. He reports: “They are a healthy source of unsaturated fat, but they also contain vitamin E, which we know is anti-inflammatory for the liver. »

Nuts are good for the body and mind. Researchers at the National Institute on Aging found that their consumption could help improve memory in patients with Alzheimer’s disease.

These nuts can be good too For nuts, as research has linked eating nuts to improved sperm quality.

Green tea

Salhab says the antioxidant and anti-inflammatory properties of green and black tea make them a wonderful addition to a daily diet.

Tea leaves contain catechins, a type of polyphenol and flavonoid that protect our cells from damage caused by aging.

Tea leaves contain more catechins than other foods and drinks. Green tea, which undergoes less processing from leaf to cup than other varieties of tea, tends to retain its catechins. Among these catechins is epigallocatechin gallate. EGCG is known to fight inflammation and protect cells.

Coffee

Salhab drinks dirty water daily to protect himself against gallstones and fatty liver. He says: “Coffee has been linked to better gut, liver, brain health and a reduced risk of liver cancer. »

A 2022 scientific review found that coffee stimulates the release of cholecystokinin, a hormone that plays a key role in digestion.

In a 2021 article published by the Steatotic Liver Disease Clinic at the University of Chicago, dietitian and nutritionist Annie Guinane recommends drink up to three cups of java per day to protect the liver.