The live longer diet

How healthy is your liver?

It’s probably not something you’ve considered very much. Yet the prevalence of non-alcoholic fatty liver disease, NAFLD, has more than doubled in the past 20 years worldwide. In fact, the World Health Organization suggests that up to 30 per cent of people in the UAE may be affected.

Patients usually experience no symptoms to begin with, apart from tiredness or discomfort, and it is often picked up only when they’re referred for other tests.

NAFLD is caused by the build-up of fat within the liver cells, and can lead to a range of serious health problems such as stroke, heart attack or cirrhosis (permanent damage to the liver), which leads to liver failure. There is currently no medical treatment for NAFLD, with experts putting the emphasis on prevention over cure.

“You are more likely to develop NAFLD if you are overweight or obese, have high

blood pressure or suffer from malnutrition,” says Lily Mueller, nutrition coach, Dubai Herbal and Treatment Centre. “NAFLD is caused by an inflamed liver, so improvements in daily diet and moderate exercise are crucial in preventing it.”

Follow our diet to improve your health and live longer...

Food to avoid

Limit intake of high-fructose corn syrup, found in fast food, soft drinks, breakfast

cereals, and trans-fatty acids, found in processed meats, cookies, cakes and muffins, energy bars and takeaways. Opt for freshly prepared food wherever possible. “Theses foods are very toxic to the body and will inflame the liver,” adds Lily Mueller.

Menu (Breakfast and lunches serve one; for more people simply multiply quantities by the number of people eating)

BREAKFASTS

Choose one of the following every day (approx 250 cals).

Fresh fruit salad, plus 1 small glass of fruit juice

OR

1 fist-sized portion of cereal, with 150ml skimmed milk and 50g berries (strawberries, blackberries and blueberries) or fresh apricots, plus 1 small glass of fruit juice.

OR

1 slice wholemeal toast with 1 tsp lowfat spread, 1 egg white and 1 grilled tomato, plus 1 small glass of fruit juice.

LUNCH

Choose one of the following every day (approx 250 cals).

Mix 1 can of tuna (in spring water) with freshly ground black pepper and lemon juice (or cooked chickpeas and 30g crumbled feta cheese if preferred). Stuff into 1 warmed pitta bread, spread inside with low-fat hummus and a few sliced Kalamata olives and cherry tomatoes, along with a handful of raw spinach.

OR

Slice a courgette down the middle, cut into 1cm pieces, spray with olive oil and season with freshly ground black pepper and a pinch of salt. Griddle until on both sides until char marks appear. Transfer to a bowl and mix with lemon juice, 30g crumbled feta cheese, a handful of fresh mint, 30g cooked puy lentils and one slice chopped fresh watermelon flesh.

OR

Boil a handful of pasta and set aside. Toss with a teaspoon of olive oil and mix with freshly chopped basil, plus your choice of 1 diced grilled chicken breast or 1 can of tuna (preferably in spring water, drained), 1 chopped tomato, 1 tsp fresh Parmesan and freshly ground black pepper. Serve with a salad with a fat-free dressing.

Plus any of the following:

1 banana, 1 apple, 2 satsumas or clementines, plus 1 pot of low-fat yogurt.

DINNER

Choose one of the following every day (approx 500 cals):

Chicken chilli (serves 4)

Heat 2 tsp olive oil in a pan. Add 1 chopped onion, 2 chopped celery stalks, 2

crushed garlic cloves and 1 seeded jalapeño and fry for 5 mins until soft. Add 450g minced skinless chicken and cook for another 5 mins until chicken is cooked through. Next, add 2 1/2 tbsp chilli powder, 2 tsp ground cumin, 1 tsp dried oregano and 1/4 tsp salt. Stir to coat chicken and vegetables. Add 2 large chopped tomatoes, 2 tsp tomato purée and 1 can red kidney beans, rinsed and drained. Bring to the boil then reduce heat, cover and simmer for 30 mins. Serve

topped with low-fat yogurt.

OR

Steak with peachgla zed carrots and sweet potatoes (serves 4)

Blanch 2 large sweet potatoes in boiling water for 8 mins or until soft. Drain and return to pan. Add 24 baby carrots (topped and tailed), 2 fresh sliced peaches, 2 tbsp water and 1 tbsp reduced-salt soy sauce. Cook over medium heat, uncovered, for 5 mins until carrots are tender and liquid is absorbed. Meanwhile, cook 225g bulgur wheat according to instructions. While potatoes are cooking, score 4 fillet steaks on both sides. Rub with a little salt, pepper and chopped garlic on both sides. Grill until cooked to your preference then leave to rest for 10 mins. Meanwhile, cook broccoli until al dente. Serve steaks with sweet potato mixture, broccoli and bulgur wheat.

OR

Oven-roasted salmon with tropical salsa (serves 4)

Preheat the oven to 200°C. Brush 4 pieces of salmon with a mixture of lime juice and black pepper and transfer to a non-stick baking tray. Arrange 12 asparagus spears alongside the salmon. Roast for 15 mins, until fish is cooked through. Meanwhile, to make salsa, combine 1 mango, peeled, pitted and diced, 1 papaya, peeled, pitted and diced, 1/2 red onion, 2 tbsp chopped fresh coriander and 1 tbsp lime juice. Serve salmon with salsa, 3 tbsp cooked rice and asparagus.

Plus any of the following:

fruit salad made from 1 apple, 1 pear, 1 orange and handful grapes.

OR

a bowl of raspberries and 1 chopped nectarine.

Healthy snacks:

Choose one of the following treats every day (approx 150 cals)

Eight strawberries dipped in 2 squares of melted dark chocolate (at least 70 per cent cocoa).

OR

2 rye crispbreads topped with 2 tbsp low-fat hummus and sliced cucumber, or 1 cup of sugar snap peas with 3 tbsp of low-fat hummus

OR

40 pistachios

OR

Apple with 1 tbsp organic peanut butter

OR

Cut a banana in half lengthways, dip in vanilla yogurt, sprinkle with a few almonds, wrap in cling film and freeze for a healthy alternative to ice-cream.

Non-alcoholic fatty liver disease:

Know the symptoms

People with mild NAFLD may not notice any symptoms; some may experience tiredness and discomfort around the liver. But as the disease progresses some may experience the following symptoms:

If you experience any of the above it’s important you seek urgent medical attention.

Essentials

 

Disclaimer: Always seek medical advice before starting a diet.