The largest organ in the human body is the liver. It helps the body metabolize food and remove pollutants. Fatty liver disease occurs when too much fat accumulates in liver cells. It’s normal to have a small amount of fat in your liver, but if it makes up more than 10% of your liver’s weight, you may have fatty liver.
Fatty liver disease may not cause any symptoms, but it can cause side effects such as liver damage. How can I get rid of fatty liver?
Fatty liver disease can be improved or prevented with simple lifestyle adjustments. To treat fatty liver, you can also try these natural home remedies.
Also read: Are only alcoholics likely to get fatty liver?
What diet should I follow for fatty liver?
To prevent fatty liver disease, you need to eat a healthy and balanced diet. There are a few things to remember here.
1. Eliminate fatty liver with diet
Want to try a Mediterranean style meal? Although not developed for people with fatty liver disease, this eating pattern combines the types of foods that help lower liver fat, including healthy fats, antioxidants, and complex carbohydrates.
You need to pick up the next item on the table.
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seafood
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fruit
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whole grain
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nuts
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Olive oil
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vegetables
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avocado
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legumes
2. Foods to avoid with fatty liver –
Avoid saturated fats as they cause more fat deposits to build up in the liver. This includes:
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Chicken (excluding lean white meat)
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Yogurt (except low fat)
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full fat cheese
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red meat
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Baked and fried foods made with coconut oil or palm oil.
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foods high in sugar
Also read: Cirrhosis Symptoms: Progressive fatty liver disease is indicated by three signs on the hands.
3. Choose the correct fat.
A type of sugar called glucose is used by cells for energy. Insulin is a hormone that helps deliver glucose from digested food to cells. Insulin resistance is a condition frequently seen in people with fatty liver disease. Therefore, even though you are producing insulin, your body uses it poorly.
When excess glucose builds up in the blood, the liver turns it into fat.
Consuming certain fats may make your body use insulin more effectively. This means that your cells can absorb glucose instead of producing and storing fat in your liver.
When you purchase more of:
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Fish, fish oil, vegetable oils, nuts (especially walnuts), flaxseed and flaxseed oil, leafy vegetables, and fish all contain omega-3 fatty acids.
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Plant sources of monounsaturated fats include avocados, almonds, and olives.
4. Take minerals and vitamins –
Include the following foods in your diet.
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Calcium D. More severe fatty liver disease can be caused by low calcium D levels. Vitamin D is produced in the body when exposed to sunlight. Additionally, it is also found in some dairy products. Dairy products are low in saturated fat, so choose low-fat dairy products.
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potassium. NAFLD (Non-alcoholic fatty liver disease) may be associated with decreased levels. Sardines, cod, and other types of fish are excellent sources. It is also found in fruits such as bananas, kiwis, and apricots, and vegetables such as broccoli, peas, and sweet potatoes. Milk and yogurt are excellent examples of dairy products that are high in potassium. Choose low-fat foods.
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betaine. It may protect the liver from fat accumulation, but research results are conflicting. Found in shrimp and wheat germ.
5. Avoid sugar
You should refrain from consuming large amounts of sugar. Controlling blood sugar levels may be beneficial in treating fatty liver disease. White rice, white bread, and potatoes should be avoided as they have a high glycemic index. It is best to limit your intake of foods and drinks that are high in sugar, especially fructose.
Soft drinks, sports drinks, sweetened juices, and other beverages are all sweetened with fructose, a simple sugar. You should also reduce your sugar intake at home. Table sugar, better known to science as sucrose, is quickly converted to fructose and glucose during digestion.
6. Increase your fiber intake
Health benefits of including fiber in your diet include stabilizing blood sugar levels, lowering cholesterol, and weight loss. Nuts, seeds, whole grains, oats, barley, lentils, peas, and soybeans are important sources of fiber. Maintaining a healthy weight can help treat fatty liver disease more effectively and reduce other problems.
7. Avoid liver irritants –
Exposure to toxins that can be found in foods, some medications, and even industrial chemicals can impair liver function and increase your risk of developing fatty liver disease. Consider a “detox” diet to rid your body of toxins and avoid harmful substances.
Be careful, though, as many fad detox diets are highly restrictive and may only include smoothies, juices, or other tricks. Nutritionists warn that these detox diets are ineffective and can cause harmful side effects.
If you want to detox, try eating only whole, unprocessed foods for a week, including lots of fresh fruits and vegetables, healthy oils, whole grains, lean proteins, and low-fat dairy. Consider fixing your life. We’ll start with the Mediterranean diet suggestions we covered earlier.
8. Drink lots of water –
Water is essential when it comes to health. If you want to avoid or treat fatty liver disease, it’s important to stay hydrated. Imbalances between nutrients and electrolytes such as sodium and potassium are caused by dehydration.
Your liver may store more fat. Water is a natural cleansing agent, removing fats and toxins and promoting blood circulation.
Also read 13 best ways to detox your body in 24 hours
What lifestyle changes can you make to get rid of fatty liver?
Some lifestyle changes can also have a big impact on preventing fatty liver disease. Follow these tips to get rid of fatty liver:
1. Manage your weight –
Maintaining a balanced plant-based diet and exercising regularly can help prevent liver fat buildup. That’s because diabetes and obesity are both weight-related and are major risk factors for fatty liver disease. Even a 5% weight loss will reduce the amount of fat in your liver.
Losing 7-10% of your body weight reduces inflammation and reduces the chance of liver cell damage. Even some damage may be recoverable. Please go slowly. It’s okay to gain 1-2 pounds each week. Rapid weight loss can worsen the situation. If you are having trouble losing weight, ask your doctor if weight loss surgery is an option for you.
2. Exercise helps the liver –
The amount of fat in the liver can be reduced by aerobic exercise. Intense exercise may also reduce inflammation. Weightlifting and other strength and resistance exercises can help treat fatty liver disease. Aim to do moderate-to-high-level strength training three times a week and at least 30 to 60 minutes of moderate-to-high aerobic exercise five days a week.
3. Lowers cholesterol –
By taking special precautions to maintain liver health, you can maintain adequate levels of triglycerides and cholesterol (blood fats). Exercise frequently, eat a healthy plant-based diet, and take prescribed medications as directed by your doctor. As a result, triglyceride and cholesterol levels may decrease.
4. Avoid alcohol –
Alcohol abuse is the main cause of alcoholic fatty liver disease. By reducing your alcohol intake, you may be able to control and even reverse fatty liver disease. If you are having trouble quitting drinking, you can seek treatment or enroll in an alcoholism rehabilitation program.
If excessive drinking is the cause of your fatty liver disease, don’t drink alcohol at all. Liver damage may worsen. If you have NAFLD, it may be acceptable to drink alcohol occasionally, but not more often than once every two months. Please consult your doctor beforehand.
Also read Alcoholic Liver Disease – 5 things you need to know
Conclusion-
Fatty liver is a condition in which fat accumulates in liver cells. If you don’t have cirrhosis, a severe form of fatty liver, you may not experience symptoms associated with the condition. The good news is that fatty liver disease can be reversed with careful weight loss. Natural medicines such as aloe vera can also be used to treat and reverse fatty liver disease. Other ways to manage fatty liver include exercise and a healthy diet.
