Mediterranean Diet for Liver Health

You can eat like you are on vacation in Europe with a Mediterranean diet for liver health. You can get a healthier heart  at the same time. The New England Journal of Medicine published on their website the findings of a study into the Mediterranean Diet on their website. Although it was intended to be a study of heart disease, the diet was also found to be beneficial to those who suffer from liver disorders, including the hepatitis virus.

Easy on the Budget

The foods eaten in this region are easily available from your local grocer and will not leave you penniless at the cash register. Here are some simple ways to invite the old world foods into your home and give your liver a break at the same time.

Go back to the beginning – Start your day just like people started theirs from the beginning of time. Eat a healthy breakfast. Living with any type of liver disease means you need a little carb and protein when you wake up. You can also experience the benefits of eating a healthy breakfast with fruit, yogurt, and whole grains. Whole grains can be found in breakfast cereals, whole wheat toast, bagels or muffins. A wholesome breakfast will satisfy your stomach and stay with you until lunch, which may keep you from reaching for a sweet snack mid-morning.

Start your meal with vegetables – Opt for fresh salads that include a variety of greens topped with tomatoes.  Skip the fat and sodium laden dressing and make your own, using olive oil and vinegar mixed with herbs. Drizzle it over your salad plate and you have the initial entrée for every meal. Consider adding fresh bell peppers or crispy thin sliced carrots to your salad for extra color and flavor. It will please your palate and stabilize your blood sugar before you get to the main course.

Live Longer with Healthy Diet

This will help prevent you from eating too much of the heavier foods that can leave you with a food coma. Linger over the salad as you visit with your family. Europeans have done it for centuries and have gained heart and liver health as a result.

More vegetables in the main course mean more vitamins and nutrients that cannot be gained by eating preservative-rich packaged meals or fast food. Soups and stews are easy to make with a few fresh or frozen vegetables. What about homemade pizza? I’ve been using the cauliflower frozen crusts a lot lately! 

You might even try the Mediterranean diet for liver health by adding extra veggies to your favorite Mexican recipe. Extra lettuce, tomatoes and even potatoes can stretch a meal, which helps the budget as well. Jazz up plain chicken breasts by baking or sautéing a vegetable medley served with quinoa or rice. Now you’re cooking!

Where’s the Meat?

Cut the meat – Protein is vital for every meal, even if you have hepatitis C or cirrhosis. Try using smaller portions of meat. A boiled or baked whole chicken can make three or four meals when added to whole grain pasta or vegetables.

Use thin strips of sirloin or half the usual amount of lean meat as part of a skillet meal. Truly my book as hundreds of recipes for getting good protein! The flavor will be its own reward. Seafood is a large part of the Mediterranean diet. It can also be a rich source for omega-3 fatty acids. Even canned tuna mixed with a green salad or served with eggs on whole wheat can be a delicious substitute for lunch meat.

Good Fats

Break out the olive oil – One of the main components of the Mediterranean diet is olive oil. I’ve seen in grown in those olive groves in Spain when I won the gold medal in the World Transplant Games. It is grown in that region and has been used for centuries to create and enhance mealtime. Extra virgin olive oil is one of the good fats. Mix some up with tomato sauce, herbs, and pasta for flavor. You can brush it on bread and top with grates Swiss that is low sodium. Now you have made your doctor and your liver happy.

I’ve been using a lot of avocado oil lately too. Did you know that the low fat diet is considered a poor alternative to using olive oil to cook or bake with? Now you can enjoy a pan of your favorite fried foods by simply using smaller amounts of or avocado oil. Rest assured that your body is gaining the benefits.

Don’t forget Dessert

Have some dessert – A bowl of fruit mixed with Greek yogurt can be an easy way to finish off a meal. If you prefer something baked, slice up apples or used frozen fruit to make a quick pie. Try one of my recipes that calls for oats and substitute brown sugar for white. It makes a great after dinner crowd pleaser and your liver will not have to work as hard.

Your kitchen may not be the Riviera, but you and your family can enjoy delicious meals made the Mediterranean way. When you are sick, treating for hepatitis C, you may get in a rut with cooking. Put on some music for ambience. Lately I’ve been listening to some Jackie Gleason Orchestra. It’s fun to dance and cook at the same time. Who knows? Maybe mealtime with your Mediterranean diet for liver health can be a like a little slice of vacation and heart healthy at the same time. Love you so xo Karen