Fatty liver disease is caused by the deposition of extra fat in the liver. Therefore, a fatty liver diet that includes foods promoting liver health can greatly help. The causes of fatty liver disease are many. These include alcohol abuse, a sedentary lifestyle, or genetics.
The major symptoms of any liver disease include bloating, sudden weight loss, premature graying of hair, indigestion, and bad breath. But in many cases, the symptoms don’t show even if the disease is at an advanced stage. Hence, you should pay attention to your diet and physical activity to protect yourself from liver disease. From the article below, you will learn about the foods best for promoting liver health and the bodily functions that could be affected if one has fatty liver. Scroll down!
Fatty liver can disrupt the main function of the liver, which is to remove toxins from your body. The liver is the second largest organ, and it filters the blood and metabolizes drugs and other chemicals. However, excess alcohol consumption and medical conditions like diabetes type 2, insulin resistance, genetic disease, and a sedentary lifestyle can prevent the body from metabolizing glucose properly. In turn, excess glucose can be stored in the liver as fat.
There are two types of fatty liver:
- Alcoholic fatty liver – Due to overconsumption of alcohol
- Non-alcoholic fatty liver – Due to genes, a metabolic disorder, and/or a sedentary lifestyle. This is commonly known as NAFLD (Non-Alcoholic Fatty Liver Disease). NASH or Non-Alcoholic Steatohepatitis is a form of NAFLD that is caused when overaccumulation of fat causes inflammation, leading to liver damage if not treated on time.
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If you do not make an immediate change to your diet and start being active, your liver may develop cirrhosis, cancer, or liver disease. Here is a list of foods to eat and avoid to improve the condition of your liver. Take a look.
Foods To Consume To Treat Fatty Liver
Fish
Fatty fish is loaded with omega-3 fatty acids that help reduce inflammation and induce weight loss by restoring the ratio of omega-3 to omega-6 to normal levels. Scientists have proved that consuming fish rich in omega-3 fatty acids can help reduce the fat in the liver. It is a great way to treat NAFLD and NASH
Consume wild-caught salmon, mackerel, silver carp, and hilsa to lose weight and excess fat in the liver and, in turn, help reduce stress in the body.
Olive Oil
Olive oil improves the blood lipid profile, boosts glucose metabolism, and increases glucose sensitivity. Olive oil is a great source of monounsaturated fatty acids that help patients with NAFLD improve their condition Consume 4-5 tablespoons of olive oil per day. Use it to make “slim” salad dressings, roast, bake, and make stir-fried veggies.
Avocado
This buttery and mild-flavored fruit is loaded with monounsaturated fatty acids (MUFAs). MUFAs help reduces inflammation and inflammation-induced weight gain, decrease bad cholesterol (LDL) levels and triglycerides in the blood and increase good cholesterol (HDL cholesterol). Hence, avocados are great for weight loss (9). And when you lose weight overall, the fat on the liver also reduces.
Vegetables And Fruits
Consuming veggies and fruits on a daily basis can help reduce your fat percentage, which will ultimately lead to the reduction of fat in the liver. Consume a variety of colorful veggies and fruits each day so that you can reap the health benefits from the different kinds of nutrients found in each food. Also, make sure you consume four servings of five different veggies and three servings of three different fruits every day. In a short period of time, you can lose some weight, and your liver can also start recovering
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Green Tea
Green tea is one of the best beverages for weight loss. This refreshing tea is a storehouse of antioxidants that help reduce hepatic inflammation, induce the reduction of fat in the liver, and decrease the levels of liver enzymes present in patients with NAFLD. Consume 3-4 cups of green tea per day to help get rid of the excess fat.
Garlic
Garlic is a superfood. The compound allicin in garlic is a potent antioxidant and can protect you from various diseases, including alcoholic and non-alcoholic fatty liver. It works by reducing inflammation, flushing out toxins, and reducing fat mass in the body. It is best to consume one clove of raw garlic in the morning. Or, if you prefer, you can add garlic to soups, salad dressings, and stir-fries.
Sunflower Seeds
Sunflower seeds are loaded with MUFAs or monounsaturated fatty acids. Also, they are great sources of dietary fiber and copper. Research shows that consuming sunflower seeds could help reduce oxidative stress and treat NAFLD. Add sunflower seeds to smoothies or breakfast bowls or consume a handful of them before or after working out.
Oats
Oatmeal is a popular weight loss food as it is a great source of dietary fiber and omega-3 fatty acids. Consuming oatmeal regularly can help you lose the excess fat, in turn, helping to revert NAFLD. Prepare oatmeal with milk and add honey or a pinch of salt (yes, it tastes good) instead of sugar. Add some berries and nuts to keep you full for a long duration and energize you. You can also prepare vegetable oats with carrots, broccoli, and mushrooms and have them for lunch or dinner.
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Broccoli
Broccoli is an antioxidant-rich cruciferous vegetable that is “loved” by all (wink). Jokes aside, consuming broccoli on a regular basis can help reduce body fat and flush out toxins. Scientists found that broccoli helped lower hepatic triglycerides and hepatic macrophages, thereby protecting liver health. Consume a small cup of blanched or grilled broccoli for lunch or dinner to help prevent further deterioration of the fatty liver.