Fatty Liver Diet; Foods To Eat And Foods To Avoid

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Fatty liver also known as hepatic steatosis is the buildup of fat around your liver. Having a small amount of fat in your liver is normal. But if the amount increases, it can damage the liver for good. Fatty liver eventually shows its effects on the whole body’s metabolism. It can be treated and reversed through a special fatty liver diet.

Fatty liver is of two types alcoholic and non-alcoholic. The lines between the two, in terms of cause, effects and risks are quite blur. The severity of both can range from simple hepatic steatosis to hepatocellular carcinoma.

Your liver being the second largest organ of your body requires a lot more attention and care than it is usually given. The liver is responsible for processing various nutrients and filtering the blood by removing toxins from it. Keeping your liver healthy is of utmost importance. Getting it checked and working on preventive measures is the wisest way to go for.

Even if you have been diagnosed with fatty liver, it might not be too late to rectify. It’s time for you to start a curative diet immediately.

Fatty Liver Diet; Foods To Eat

Loosely defining, the foods that may help heal your fatty lover are fruits, vegetables, high-fiber plants, and legumes.

1. Greens

It is important to pack a punch of nutrients by increasing the intake of green vegetables. Eating more vegetables generally aids in weight loss. For obese people losing weight can help them cure their fatty liver. Researches show that broccoli prevents the build-up of fat in mice’s liver.

2. Fatty Fish and Olive Oil

Salmon, tuna, trout, and all other fatty fishes show positive effects on liver health. These fishes are rich in omega-3 fatty acids, which can lower the fat levels in the liver. Olive oil is also very rich in omega-3 fatty acids and is responsible for weight loss and control. The omega-3 fatty acid is also responsible for bringing down the inflammation. It increases the HDL (high-density lipoprotein) which increases the good cholesterol in the body. This prevents further accumulation of fat.

3. Dairy

Although the culprit for many other medical issues is dairy. But it can be a savior for fatty liver. According to a study in 2011, oral ingestion of whey proteins in mice shows positive effects on non-alcoholic fatty liver. Whey protein regulates the biochemistries in rats, along with an improvement in fatty infiltration in hepatocytes and a reduction of oxidative stress parameters.

4. Avocadoes

Avocados being a multifunctional power food prevents weight gain and slow down liver damage. The high content of fiber and healthy fats are responsible for increased satiety leading to the prevention of weight gain. Avocadoes prevent liver damage by releasing anti-inflammatory nutrients into the bloodstream.

5. Sunflower Seeds

Sunflower seeds are packed with Vitamin E and other antioxidants. Vitamin E being an anti-oxidant protects the liver from further damage. By protecting the liver from further damage you can work more efficiently on treating it.

Fatty Liver Diet; Foods To Avoid

Generally, foods bad for the liver include alcohol, added sugars, unhealthy fats, excessive salt, and meat.

1. Alcohol

Alcohol is the worst enemy of your liver. Years of alcohol abuse cause the liver to become swollen and inflamed. Long-term inflammation can even lead to cirrhosis, which is the last stage of liver disease. Cutting out alcohol completely should be the first and foremost decision of people with fatty liver disease.

2. Added Sugars

If you have fatty liver, you need to avoid all sorts of sugary foods. Foods like candies and sodas can harm your liver for worse. These foods can cause weight gain which is one of the causes of fatty liver. Excessive sugars can increase your blood sugar levels. Increased blood sugar results in an increased fat build up in the liver.

Foods containing simple carbohydrates like white bread and pasta are also bad for liver health. Such simple sugars can raise your blood sugar levels, in contrast to whole grains.

3. Unhealthy Fats

Unhealthy fats like trans fats in packaged foods and fried foods are very hazardous to liver health. These can lead to weight gain and fat accumulation in the liver, worsening the disease further.

4. Red Meat and Organ Meat

Red meats and organ meats are very high in saturated fat. Excessive consumption of these can lead to fat build-up in and around the liver.

5. Excessive Salt

Excessive salt can lead to water retention and bloating. Too much salt can potentially lead to liver damage and non-alcoholic fatty liver disease. Therefore, if you are diagnosed with fatty liver disease or are at the risk of it, you should limit your sodium intake to 1500mg per day.

Diet plays an essential part in combating fatty liver disease. These dietary tips can help you prevent or control the disease. But a more effective approach would be to consult a nutritionist and let them handle your case with utmost care.

Book an appointment now, to start your journey towards health. You can book an appointment with top nutritionists in Pakistan through Marham by calling at Marham helpline: 0311-1222398 or by online booking facility through the website or Marham mobile app.

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Hiba Batool

Hiba Batool

She is a nutrition graduate from Kinnaird College, Lahore. She is a nutritionist by profession. Her interests lie in medical research and writing. She masters in all topics related to nutrition and health.

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