Fatty liver can be caused by alcohol, but it may also develop as a result of factors such as obesity, smoking, diabetes, high blood pressure, or high cholesterol.
Diet can play an important role, and several foods may help support liver health while also making it easier to maintain a healthy weight, according to Mount Elizabeth.
Eat more green vegetables
Green vegetables such as beans, spinach, and Brussels sprouts may be beneficial for people with fatty liver.
According to Mount Elizabeth, studies have linked broccoli to reduced fat accumulation in the liver.
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Vegetables are filling, low in calories, and rich in dietary fiber, which may also help lower cholesterol levels.
Choose fatty fish
Salmon, sardines, tuna, and trout are rich in omega-3 fatty acids. These healthy fats may help reduce fat buildup in the liver and decrease inflammation.
Fish is also an excellent source of protein and can serve as a healthy alternative to meat.
Eat walnuts in moderation
Walnuts are a good source of omega-3 fatty acids and make a healthy snack or a nutritious addition to salads and cooked meals.
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Mount Elizabeth recommends limiting intake to a small handful per day.
Use flaxseed oil
Flaxseed oil is an unsaturated oil that contains omega-3 fatty acids. It can be used in salads, spread on bread, or for light cooking as a healthier alternative to less nutritious fats.
Add avocado to your diet
Avocados contain healthy fats and, according to Mount Elizabeth, appear to contain compounds that may help slow liver damage.
They can be enjoyed on bread or added to sandwiches and wraps.
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Choose skim or fat-free milk
Milk is a good source of protein, which is essential for maintaining the body's tissues.
Mount Elizabeth recommends skim or fat-free milk, which can also be enjoyed with oatmeal.
Drink coffee without added sugar
Coffee may help lower levels of abnormal liver enzymes in people at risk of liver disease.
To avoid unnecessary calories, limit sugar and cream and instead choose low-fat milk and, if desired, a sweetener.
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Eat sunflower seeds
Sunflower seeds contain vitamin E, an antioxidant that may help protect the liver from damage.
They can be eaten as a snack or sprinkled over salads, but they should be consumed in moderation.
Use garlic
According to Mount Elizabeth, research suggests that garlic may help reduce fat levels in the liver.
Garlic also adds flavor to meals, which may reduce the need for high-calorie or salty sauces.
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Drink green tea
Early studies cited by Mount Elizabeth suggest that green tea may help reduce fat storage in the liver and improve liver function.
Mount Elizabeth also notes that green tea has been associated with lower cholesterol levels and may support better sleep.
Aim for weight loss if you are overweight
For people who are overweight, Mount Elizabeth recommends losing at least 10 percent of body weight through a reduced-calorie diet.
Eating more vegetables, fruit, and fiber-rich foods can be an important part of achieving this goal.
Cut back on unhealthy ingredients
Mount Elizabeth recommends limiting the intake of added sugar, salt, trans fats, refined carbohydrates, and alcohol.
Doing so may help reduce the risk of both alcohol-related and non-alcohol-related fatty liver disease.
This article is made and published by Ida-Marie Palm Varbæk, who may have used AI in the preparation.