If you've ever had to get a blood test knowing you're already unhealthy it can be really scary. A year ago I got a physical to see where I was at in all areas. My cholesterol was fine, blood count normal, but my liver enzymes were through the roof. Like, scary through the roof. So I talked to my doctor and was given a list of foods and drinks that will help bring my enzymes down along with a healthy diet.
Coffee
Studies show that coffee can lower ALT levels which is great news for those of us who love our cup of Joe. A 2013 study showed that individuals who had hepatitis C and drank coffee every day had 3 times the likelihood of normal ALT levels compared to those who didn't. Other studies in 2018 suggest that you should aim for 2-4 cups of coffee to reduce the risk of cancer and liver damage.
Exercise
It's no surprise that exercise is on the list. Exercise is not only good for weight loss, it's valuable to your internal organs such as your heart, lungs, and liver. A study in the journal Alimentary Pharmacology and Therapeutics, suggests that regular exercise can reverse the buildup of fat in the liver. Researchers tested a group of 24 people that were put on a 12-week exercise program. The group performed 30-45 minutes of cardio exercise 3-4 times a week. After three months, the group showed a reduction of scarring of the liver and the degeneration of liver cells by up to 67%.
Folic Acid
Folic acid supplements and folate-rich foods are linked to lower liver enzyme levels. A study in 2011 found that taking less than 1 milligram of folic acid a day lowered ALT levels. An animal study in 2012 who consumed additional folate showed a decreased risk of liver damage. The following foods are rich in folate:
* Brussel sprouts
* Kale, spinach
* Asparagus
* Legumes
* Bananas
* Beets
Diet
Besides abstaining from alcohol and other toxins, your diet is one of the most important factors in protecting your liver. You'll want to steer clear of added sugars, processed foods, fried foods, red meat, trans and saturated fats. This includes fruits and vegetables that are served with high-fat sauces.
Make healthier choices such as; fish high in omega-3 fatty acids, boneless skinless chicken breast, low-fat, or fat-free milk. Get your monounsaturated and polyunsaturated fats from avocados, nuts, coconut, and olive oils.
Tru
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