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What to Eat to Prevent Developing a Fatty Liver


The liver is among the most vital organs in the human body. The liver filters the blood from the digestive tract before passing it to the rest of the body. In the process, it detoxifies any chemicals and metabolizes drugs. The liver is also responsible for making protein, which is used during the blood clotting process. This organ also controls cholesterol, removes toxins, and regulates blood sugar. The human body stores excess fat in various parts, including the liver. The liver is also partially made up of fat. Nevertheless, if the fat content in the liver becomes too high, you may suffer from fatty liver disease. Fatty liver disease is a condition that prevents the normal functioning of the organ. If the liver cannot filter blood, then you are at risk of developing several health conditions that can be detrimental to your overall health in the long run. There are two types of fatty liver: alcoholic and nonalcoholic fatty liver disease.

A fatty liver does not have a unique symptom to differentiate it from other conditions. If it is diagnosed early enough, fatty liver can lead to severe damage to your liver. The good news is that this condition is reversible by modifying your lifestyle. With a healthy lifestyle and the right diet, you can prevent or cure fatty liver. Following the correct fatty liver diet is the ideal way to manage both alcoholic and nonalcoholic fatty liver disease. Read on to discover what to eat to prevent developing a fatty liver.

  1. Garlic. You may have realized that nutritionists recommend garlic in most health-related conditions. Garlic is also beneficial to people suffering from fatty liver. The kitchen ingredient helps in reducing body weight and fat.

  2. Broccoli. Whole vegetables are also essential to people with fatty liver. Experts suggest that broccoli helps in preventing the buildup of fat in murine livers. Although scientists need to conduct more research involving humans, people with fatty liver should consider including broccoli in their diet.

  3. Soy and Whey Protein. Both soy and whey protein help in reducing the buildup of fat in the liver. A recent study showed that obese women who consumed 60 grams of whey protein every day for four weeks decreased their liver fat by 20%. Soy protein has antioxidants that assist in improving insulin sensitivity and reducing fat levels in the body.

  4. Coffee. Most people take coffee almost every morning to keep them warm and active. However, coffee has many more benefits for people with fatty liver. A 2019 study on mice proved that decaffeinated coffee reduces liver damage and inflammation. Coffee reduces the amount of fat buildup in your liver and improves how your body metabolizes energy.

  5. Green Tea. For many years now, people have used tea for medicinal purposes. Green tea helps in reducing the level of fat in the blood and the entire body. Green tea contains antioxidants such as catechin, which helps to manage fatty liver.

  6. Omega-3 Fatty Acids. A study in 2016 showed that omega-3 fatty acids are helpful for people suffering from a nonalcoholic fatty liver condition. This food improves the level of liver fat and high-density lipoprotein(HDL). Foods rich in omega-3 fatty acids include flaxseed, sardine, and salmon.

  7. Walnuts. You probably know that tree nuts are an excellent ingredient in any diet plan. However, walnuts are specifically high in omega-5 fatty acids. Eating walnuts can improve the liver condition of a person suffering from nonalcoholic fatty liver.

  8. Sunflower Seeds. Apart from being crunchy, sunflower seeds contain plenty of vitamin E. This antioxidant helps protect the liver from damage.

  9. Olive Oil. Olive oil contains omega-3 fatty acids, which controls weight and lowers liver enzymes.

Foods to Avoid

  1. Sugar and Added Sugars. You can find added sugars in foods such as candy, ice cream, and sodas. Added sugars lead to high blood sugar, which in turn increases fat in your liver. Avoiding such foods will help manage the level of fat in your liver.

  2. Alcohol. Alcoholic beverages are the leading cause of fatty liver. Alcohol affects the liver and causes liver conditions such as cirrhosis. If you are suffering from fatty liver diseases, you should reduce your intake of alcohol or remove it from your diet altogether.

  3. Fried and Salty Foods. Frying your food too much or using too much salt will increase your calorie intake, which will lead to weight gain. Obesity is a primary cause of fatty liver. You can opt to add some spices or herbs to your food instead of adding salt.

With the help of this article, you can manage fatty liver disease.


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© 2015 by Andrea Metcalf