Heart-healthy diet plan for fatty liver
Listonic team
Updated on Nov 1, 2024
Diet plan grocery list
Spinach
Kale
Broccoli
Cauliflower
Bell peppers
Garlic
Carrots
Tomatoes
Avocado
Berries
Apples
Oranges
Lemons
Bananas
Skinless chicken breast
Salmon
Turkey breast
Eggs
Tofu
Brown rice
Quinoa
Oats
Whole grain bread
Low-fat yogurt
Olive oil
Walnuts
Almonds
Chia seeds
Flaxseeds
Lentils
Black beans
Kidney beans
Diet plan overview
The heart-healthy diet plan for fatty liver aims to support both your heart and liver health through thoughtful food choices. This plan includes heart-friendly foods that also aid in managing liver health, helping to create a balanced approach to overall wellness. It’s about enjoying meals that contribute to the well-being of both your heart and liver.
By focusing on the right foods, you can support your body in multiple ways, improving your health holistically. Discover how delicious and beneficial eating for your heart and liver can be.
Foods to eat
Leafy Greens: Spinach, kale, and arugula are packed with nutrients that support liver and heart health.
Healthy Fats: Avocados, nuts, and seeds provide beneficial fats that are good for your liver and heart.
Whole Grains: Brown rice, quinoa, and whole oats can help manage weight and improve liver function.
Lean Proteins: Skinless chicken, turkey, and fish offer necessary protein without excess fat.
Low-Glycemic Fruits: Berries, apples, and pears are good for maintaining stable blood sugar levels.
✅ Tip
Foods not to eat
Sugary Foods: Avoid desserts, candies, and sugary drinks that can increase fat accumulation in the liver.
Alcohol: Alcohol consumption can severely affect liver health and should be limited or avoided.
Fried Foods: French fries, fried chicken, and other greasy items can add unhealthy fats to your diet.
Refined Carbs: White bread, pastries, and other refined products can contribute to fat build-up in the liver.
High-Sodium Foods: Processed snacks, canned soups, and fast foods often contain excess sodium, which is harmful to liver and heart health.
Main benefits
The heart-healthy diet plan for fatty liver can significantly improve liver function by reducing fat buildup. It promotes bile production, which aids in digestion and fat metabolism. This diet helps in lowering oxidative stress and inflammation in the liver, enhancing its ability to detoxify the body. Additionally, it supports weight management, reducing the strain on the liver.
📊 71% of people think they could improve their eating habits (Source)
How to budget on this diet plan
Opt for canned fish like sardines and tuna for a budget-friendly protein source that’s also good for your liver. Buy dried legumes such as lentils and chickpeas in bulk for affordable, nutritious meals. Choose cheaper cuts of poultry, like chicken thighs, which are versatile and lower in cost. Plan your meals around vegetables that are in season to get the best prices and nutritional value.
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Meal plan suggestion
Day 1
- Breakfast:Oatmeal with sliced bananas, walnuts, and a drizzle of honey
- Lunch:Spinach and quinoa salad with bell peppers and olive oil dressing
- Dinner:Grilled salmon with roasted broccoli and sweet potatoes
- Snack:Low-fat yogurt with berries
- Calories🔥: 1550Fat💧: 55gCarbs🌾: 175gProtein🥩: 85g
Day 2
- Breakfast:Smoothie with spinach, berries, and flaxseeds
- Lunch:Lentil soup with carrots, garlic, and kale
- Dinner:Baked chicken breast with brown rice and roasted carrots
- Snack:Apple slices with almond butter
- Calories🔥: 1500Fat💧: 52gCarbs🌾: 170gProtein🥩: 82g
Day 3
- Breakfast:Whole grain bread topped with avocado slices and a side of berries
- Lunch:Kale and turkey breast salad with lemon vinaigrette
- Dinner:Stir-fried tofu with bell peppers and quinoa
- Snack:Orange slices with a handful of walnuts
- Calories🔥: 1600Fat💧: 58gCarbs🌾: 180gProtein🥩: 90g
Day 4
- Breakfast:Smoothie bowl with low-fat yogurt, banana, and chia seeds
- Lunch:Quinoa and black bean bowl with diced tomatoes and avocado
- Dinner:Grilled turkey breast with roasted cauliflower and steamed spinach
- Snack:Skim milk with a handful of almonds
- Calories🔥: 1520Fat💧: 54gCarbs🌾: 175gProtein🥩: 85g
Day 5
- Breakfast:Whole grain toast with almond butter and sliced bananas
- Lunch:Brown rice and kidney bean bowl with sautéed bell peppers and garlic
- Dinner:Baked salmon with quinoa and a side of garlic sautéed kale
- Snack:Carrot sticks with low-fat yogurt dip
- Calories🔥: 1580Fat💧: 56gCarbs🌾: 185gProtein🥩: 88g
Day 6
- Breakfast:Oatmeal with apples, chia seeds, and skim milk
- Lunch:Spinach and lentil salad with diced tomatoes and olive oil dressing
- Dinner:Grilled chicken breast with roasted sweet potatoes and steamed broccoli
- Snack:Mixed berries with a handful of almonds
- Calories🔥: 1490Fat💧: 50gCarbs🌾: 170gProtein🥩: 83g
Day 7
- Breakfast:Smoothie with low-fat yogurt, spinach, banana, and berries
- Lunch:Black bean and vegetable soup with carrots, garlic, and kale
- Dinner:Baked tofu with brown rice and steamed broccoli
- Snack:Orange slices with a handful of walnuts
- Calories🔥: 1450Fat💧: 48gCarbs🌾: 165gProtein🥩: 80g
Want to learn more?
⚠️ Keep in mind
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Listonic team
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