Your liver is responsible for several vital functions in your body including storing vitamins and minerals, processing nutrients from food and drinks, producing bile for digestion, and filtering toxins from your blood.

Your liver works hard every day, but exposure to certain foods, drinks, and substances can cause damage over time. Here are ten foods that you should avoid or moderate to protect your liver health:.

1. Alcohol

The first and foremost thing that you should avoid is alcohol because your liver breaks down alcohol into a toxic substance called acetaldehyde that can damage liver cells.

Chronic alcohol consumption can cause inflammation, cirrhosis, and even liver failure. According to the National Institute on Alcohol Abuse and Alcoholism, men should limit themselves to two drinks per day, and women should limit themselves to one drink per day to protect their liver health.

2. Processed Foods

Foods high in sugar, salt, unhealthy fats, and artificial preservatives are hard on your liver. Packaged snacks, fast food, and sugary beverages are the prime examples of processed foods that can cause damage to your liver.

Instead, try to eat whole foods that are rich in fiber, vitamins, and minerals. Fresh fruits, vegetables, whole grains, lean proteins, and healthy fats should be the staple of your diet.

3. Red Meat

Red meat is also high in saturated and unhealthy fats, which can contribute to liver problems.

A study published in the Journal of Hepatology found that a high intake of red meat was associated with a higher risk of non-alcoholic fatty liver disease (NAFLD). NAFLD is a growing health concern that can lead to cirrhosis and liver cancer.

4. Fried Food

Fried food is high in calories, unhealthy fats, and salt, which can contribute to obesity, high blood pressure, and other health problems that can damage your liver.

Fried food also produces harmful chemicals called acrylamides when heated at high temperatures, which can damage liver cells. Instead, try to grill, roast, or bake your food using healthy oils such as olive oil or avocado oil.

5. Salt

Excess salt intake can cause fluid retention and high blood pressure, which can strain your liver. According to the American Heart Association, the daily recommended sodium intake for an average adult is no more than 2,300 milligrams per day.

If you have liver problems, your doctor may recommend that you consume less sodium to protect your liver health.

Related Article 30 Foods that harm your liver

6. Soda and Sugary Drinks

Soda and sugary drinks are high in fructose, which can cause fatty liver disease over time.

A study published in the Journal of Hepatology found that as little as one can of soda per day was associated with an increased risk of non-alcoholic fatty liver disease (NAFLD). Instead, try to drink water, tea, or black coffee to protect your liver health.

7. High-Fat Dairy Products

Dairy products such as cheese, butter, and cream are high in saturated and unhealthy fats, which can contribute to liver problems.

A study published in the American Journal of Epidemiology found that a high intake of dairy fat was associated with an increased risk of NAFLD. Instead, try to consume low-fat dairy products such as skim milk, Greek yogurt, or low-fat cheese to protect your liver health.

8. Processed Meats

Processed meats such as bacon, sausage, and deli meats are high in saturated and unhealthy fats, sodium, and preservatives, which can contribute to liver problems.

A study published in the World Journal of Gastroenterology found that a high intake of processed meat was associated with an increased risk of NAFLD. Instead, try to consume lean meats such as chicken, turkey, or fish to protect your liver health.

9. Trans Fats

Trans fats are artificial fats that are found in many packaged snacks, fried foods, and baked goods. Trans fats are hard to digest and can accumulate in your liver cells over time, leading to inflammation and damage.

The American Heart Association recommends that you avoid trans fats altogether to protect your liver health.

10. Caffeine

Caffeine is found in coffee, tea, energy drinks, and some medications. While caffeine is safe in moderation, excessive caffeine intake can increase your liver enzymes, which can indicate liver damage.

If you have liver problems, your doctor may recommend that you limit your caffeine intake to protect your liver health.

Conclusion

Your liver is a vital organ that works hard every day to keep you healthy. By avoiding or moderating the ten foods listed above, you can protect your liver health and reduce your risk of liver disease over time.

Try to consume a balanced diet that is rich in whole foods, fiber, vitamins, and minerals to support your liver health and overall wellbeing.