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Heart-healthy diet plan for fatty liver

Navigating diet choices with a fatty liver can be tricky, but it’s easier with a heart-healthy approach. This plan focuses on foods that promote both heart health and liver wellness, making it a win-win for your body. Enjoy meals that are as good for your liver as they are for your heart, without sacrificing flavor.

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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

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Article Reviewed
• Written by our editorial team.
• Published on June 21, 2024.
• Updated on June 21, 2024.

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.

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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.

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.
💡 Tip

Use turmeric as a spice in your dishes to help reduce liver inflammation and support healthy fat metabolism in the liver.

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.

Heart-healthy diet plan for fatty liver graph

📊 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 for Heart-healthy Diet Plan for Fatty Liver

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: 1550   Fat: 55g   Carbs: 175g   Protein: 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: 1500   Fat: 52g   Carbs: 170g   Protein: 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: 1600   Fat: 58g   Carbs: 180g   Protein: 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: 1520   Fat: 54g   Carbs: 175g   Protein: 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: 1580   Fat: 56g   Carbs: 185g   Protein: 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: 1490   Fat: 50g   Carbs: 170g   Protein: 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: 1450   Fat: 48g   Carbs: 165g   Protein: 80g

These nutritional values are approximate and can vary slightly based on specific portion sizes and preparation methods.

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⚠️ Keep in Mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.

fact-checked review
Article Reviewed
• Written by our editorial team.
• Published on June 21, 2024.
• Updated on June 21, 2024.

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