Liver cancer is often called a silent killer because its signs and symptoms may not appear until the cancer is in advanced stages. According to American Cancer Society, liver cancer is the fifth most common cancer in men and ninth in women worldwide.

It is crucial to consume a healthy diet to reduce the risk of liver cancer. In this article, we will discuss some healthy eating habits that can help reduce liver cancer risk.

1. Include whole grains in your diet

Whole-grain products are a rich source of dietary fiber, vitamins, and minerals. The fiber present in whole-grain products helps regulate bowel movements and reduces the risk of cancer.

According to a study published in the Journal of the American Association for Cancer Research, eating whole grains can reduce the risk of liver cancer by 40%. Therefore, it is recommended to consume whole-grain bread, pasta, and cereals daily.

2. Consume fruits and vegetables

Fruits and vegetables are rich in vitamins, minerals, and antioxidants, which help reduce oxidative stress and inflammation in the body. Including a variety of fruits and vegetables in your diet can help reduce the risk of liver cancer.

Some of the best fruits and vegetables for liver health include leafy greens like spinach and kale, cruciferous vegetables like broccoli and cauliflower, and citrus fruits like oranges and grapefruits. Consuming at least five servings of fruits and vegetables a day is recommended for optimal liver health.

3. Choose healthy fats

Consuming a diet high in saturated and trans fats can increase the risk of liver cancer. Therefore, it is essential to choose healthy fats like monounsaturated and polyunsaturated fats, which are essential for liver function and health.

Foods like nuts, seeds, fatty fish, and avocado are excellent sources of these healthy fats.

4. Limit alcohol consumption

Excessive alcohol consumption is one of the leading causes of liver cancer. It is recommended that women consume no more than one drink per day, and men no more than two drinks per day.

Consuming alcohol in moderation or abstaining from it altogether can significantly reduce the risk of liver cancer.

5. Reduce sugar intake

Eating a diet high in sugar or refined carbohydrates can increase the risk of liver cancer. Therefore, it is recommended to limit the intake of sugary foods and beverages, including sodas, processed snacks, and desserts.

Instead, opt for healthier alternatives like fruits, nuts, and whole-grain snacks.

6. Consume lean protein

Consuming lean protein is beneficial for maintaining a healthy weight, which can reduce the risk of liver cancer. Lean protein sources like chicken, fish, turkey, and legumes are excellent choices for maintaining optimal liver function.

7. Stay hydrated

Drinking plenty of water helps flush toxins out of the body and promotes optimal liver function. Therefore, it is recommended to consume at least eight glasses of water per day.

Additionally, drinking herbal teas like green tea or ginger tea can also be beneficial for liver health.

8. Reduce processed food intake

Processed foods often contain high levels of preservatives, additives, and artificial flavors and colors. These substances can increase the risk of liver cancer.

Therefore, it is recommended to reduce the intake of processed foods and instead opt for whole, natural foods.

9. Maintain a healthy weight

Obesity is a significant risk factor for liver cancer. Therefore, maintaining a healthy weight through a balanced diet and regular exercise can help reduce the risk of liver cancer.

The body mass index (BMI) is an excellent tool for determining a healthy weight based on height and weight.

10. Consume coffee in moderation

Coffee contains antioxidants and anti-inflammatory compounds that may help reduce the risk of liver cancer. However, consuming too much coffee can have negative effects on liver health.

Therefore, it is recommended to consume coffee in moderation, usually no more than two to three cups per day.

Conclusion

Consuming a healthy diet is essential for reducing the risk of liver cancer. Incorporating whole grains, fruits and vegetables, healthy fats, lean protein, and limiting alcohol and sugar intake can significantly impact liver health.

Additionally, staying hydrated, reducing processed food intake, maintaining a healthy weight, and consuming coffee in moderation are excellent habits for reducing liver cancer risk.