Written by: Mantasha
17 September 2025
Let’s discuss simple, practical tips for a healthy liver given by Dietitian Mamata Sharma, a trusted health expert. These tips are backed by reliable health sources to help you take care of your liver every day.
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Alcohol can damage liver cells over time. Limit your drinking or avoid alcohol altogether to reduce stress on your liver. Heavy drinking is linked to liver diseases like fatty liver and cirrhosis.
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Sodas and sweetened juices contain high amounts of sugar. Excess sugar can cause fat buildup in the liver, leading to non-alcoholic fatty liver disease (NAFLD). Choose water or unsweetened drinks instead.
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Packaged snacks and fast foods are high in unhealthy fats and salt. These can increase fat accumulation in your liver and raise blood pressure. Cook fresh meals or prefer home made meals when possible.
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Red meats and processed meats (like sausages) are linked to liver damage. These can increase your risk of liver inflammation and cancer. Opt for lean protein sources like fish, chicken, or plant-based proteins.
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Too much salt can cause fluid buildup in the liver and increase blood pressure. Aim to keep daily salt intake below 5 grams (about one teaspoon). Use herbs and spices such as lemon drops, black pepper (you can sprinkle on meals) for flavor instead.
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Trans fats are found in margarine, baked goods, and fried fast foods. They can cause fatty liver and increase bad cholesterol. Read labels and avoid "partially hydrogenated oils."
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White bread and pastries are high in refined carbs. These cause spikes in blood sugar and may lead to fat buildup in the liver. Choose whole grains like brown rice or multigrain bread.
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Small changes every day make a big difference. Be patient and focus on long-term habits. If you have liver disease or concerns, consult a doctor.
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