Fatty Liver is the result of excess fat accumulation in the Liver that can develop into cirrhosis, Liver cancer. A healthy diet can help reduce Fatty Liver.
There are two types of Fatty Liver disease – alcoholic and nonalcoholic Fatty Liver. This disease is one of the leading causes of Liver Failure. Nonalcoholic Fatty Liver disease is most common in people who are obese or sedentary and who eat fast food regularly.
One of the main ways to treat this disease is to change your diet. Fatty Liver disease damages the Liver and prevents it from working properly.
1. Overview of Fatty Liver Disease
Fatty Liver is the term used to describe the accumulation of too much fat in the Liver. In normal people, the amount of fat in the Liver is very low, accounting for only 2-4% of the weight of the Liver. But in this disease, fat will account for 5% of Liver weight or more.
Statistics show that about 20-30% of people have Fatty Liver disease. The most common cause of It is heavy alcohol consumption. In some cases, patients with Fatty Liver but do not belong to the group of alcohol use such as obesity, high blood lipids, diabetes, genetics, rapid weight loss, side effects of some drugs such as: Aspirin, Steroids, Tamoxifen or Tetracycline,…
2. Foods that Help Treat Fatty Liver
Nutrition is the most important factor for patients with Fatty Liver. Patients should have its own diet. It is necessary to develop a diet that can control and prevent fatty liver. The foods that the patient should supplement such as:
Lemon is a citrus fruit, which is rich in vitamin C. Vitamin C is a natural antioxidant that helps the Liver produce glutathione, which plays an important role in detoxifying the body. Recent studies also show that Lemons contain a compound called naringenin that reduces Liver inflammation associated with Fatty Liver.
Drink fresh Lemonade and repeat two or three times a day for a month. You can also cut Lemons into thin slices, drop them in a bottle of water and drink throughout the day. Also, can add a few slices of Cucumber in Lemonade to use.
2.2. Apple Cider Vinegar
Apple Cider Vinegar is one of the best treatments for Fatty Liver. Apple juice also promotes weight loss and reduces the amount of fat accumulated in the Liver. Mix a tablespoon of Apple Cider Vinegar, a tablespoon of honey and a glass of warm milk. Drink this mixture before meals. Do this on a regular basis for several months.
2.3. Green Tea
Green tea is full of antioxidants and nutrients that are important to the body. Regular consumption of Green Tea helps support brain function, reduces cancer risk, kills bacteria and burns body fat. Green Tea is one of the best preventive measures for fatty liver, especially for people with non-alcoholic Fatty Liver disease.
The small study was performed in patients with nonalcoholic Fatty Liver disease (NAFLD). The author claims: drinking Green Tea for 12 weeks improves enzyme levels in the Liver. Moreover, tea also reduces oxidants, reducing fat accumulation in the Liver. Green tea drinkers have lower rates of Liver cancer. The lowest rates were found in people who drank 4 or more drinks per day.
Grapefruit is rich in antioxidants, which are natural Liver protectors. The two main antioxidants found in Grapefruit are: naringenin and naringin. Grapefruit helps protect the Liver by: reducing inflammation, protecting Liver cells.
Several studies show that the antioxidants in Grapefruit reduce the development of Liver fibrosis. This is an accumulation of too much fiber in the Liver, often the result of chronic hepatitis.
In addition, Grapefruit also contains a lot of vitamin C. You know, vitamin C plays an important role in preventing osteoporosis, and is also good for the skin. So, don’t forget to add Grapefruit to your menu.
2.5. Artichoke Tea
The reason that Artichoke tea is good for people with Fatty Liver is because this flower contains many antioxidants such as cynarin, silymarin, … to help enhance detoxification and restore damaged liver cells. Not only that, Artichokes also eliminate and balance excess fat, helping to treat Fatty Liver with better results, preventing progression to cirrhosis, hepatitis, …
Nutritionists also recommend that patients drink this tea every day so that the Liver can recover better, the body is cleared of heat and toxins are quickly eliminated.
2.6. Fatty Fish
Fish has a very healthy nutrient content, and does not contain as much harmful fat as animal fat. In particular, fish also contains a lot of omega-3, which works to reduce triglyceride levels in the blood (the type of fat that is the main culprit that causes fatty Liver disease).
Fatty Liver patients should supplement protein from Eggs, Milk, Meat, Fish, Legumes… in addition, should limit lipids and fats. However, you should not strictly abstain from fat because every nutrient is needed by the body. Body structure must have fat to metabolize substances in the body, normally humans need 1g lipid / 1kg body weight.
2.7. Cruciferous Vegetables
Cruciferous vegetables have long been known for their high fiber content and distinctive flavor. The cruciferous family is very diverse, including: Arugula, Bok Choy, Broccoli, Brussels Sprouts, Cabbage, Cauliflower, Kale, Radish, Turnips.
The benefits they bring to the Liver are:
- Increases levels of enzymes that detoxify and protect the Liver from damage.
- Increases natural enzyme levels in the Liver.
- Reduce oxidants.
In addition, these vegetables contain a lot of calcium, vitamin K. These are good substances for the bone and joint system, preventing osteoporosis. So, eat cruciferous vegetables often!
2.8. Olive Oil
Olive Oil is a staple of the Mediterranean diet – a diet that can help reverse Fatty Liver disease. It is high in healthy unsaturated fats, as well as polyunsaturated fats and lots of antioxidants that are perfect for the Liver.
The healthy fats and antioxidants from Olive Oil also reduce the risk of cardiovascular disease. Each 100 g of Olive Oil contains the following fatty acids: MUFA 73.7g; saturated fatty acids 13.5g; polyunsaturated fatty acids 7.9g.
A polyphenol compound found in Olive Oil called hydroxytyrosol has been shown to significantly reduce symptoms of insulin resistance and nonalcoholic fatty liver disease, while also limiting the negative effects of a high-fat diet cause.
2.9. The Coffee
Coffee is one of the best foods to make your Fatty Liver healthier. Many studies show that drinking Coffee helps protect the Liver from disease. In addition, Coffee is protective even if you already have liver problems.
Scientists believe that the benefits of Coffee are due to it preventing the accumulation of fat and collagen in the Liver. Some studies show that drinking coffee has the following benefits:
- Reduces the risk of cirrhosis, or permanent liver damage, in people with chronic Liver disease.
- Reduces the risk of developing Liver cancer, while having a positive impact on Liver disease and hepatitis.
- Reducing inflammation in the Liver
- Increases glutathione (antioxidant) content in the body. Antioxidants neutralize harmful free radicals. These are substances that are produced naturally in the body, causing damage to cells.
Turmeric is not only a favorite spice in dishes, turmeric is also famous for its amazing health benefits. Turmeric not only prevents Fatty Liver disease but also stimulates the body to digest fat, minimizing the amount of fat accumulated in the Liver.
For the effective treatment of Fatty Liver disease in the Liver, it is recommended: mix half a teaspoon of Turmeric powder with a glass of hot water, let it cool and take it three times a day. If you like, you can mix half a teaspoon of Turmeric powder in a glass of warm milk and enjoy.
3. Special Notes for People with Fatty Liver Disease
When you have a Fatty Liver, especially at a moderate level or higher, you need to immediately control your diet and living habits. This is the most important factor for the treatment process to be effective. Experts recommend for people with Fatty Liver the following things to note:
3.1. Regularly Monitor the Liver Enzymes
For people with Fatty Liver, Liver enzymes are always higher than normal. Therefore, it is important to regularly check liver enzymes. On average, liver function tests should be performed once every 3 months to monitor the status. There is a solution to reduce enzymes quickly in case of acute elevation of liver enzymes.
3.2. Drink a lot of Water
Drink at least 2 liters of water per day. Drink water even when you’re not thirsty and feel like your body doesn’t need it. Water helps to purify the body, which is essential for liver detoxification.
3.3. Exercise Regularly
Exercise and sports are indispensable for people with Fatty Liver disease. Exercise helps to lose weight and control weight. Exercise helps the body to be flexible and better eliminate excess fat.
3.4. Lose Weight if Necessary
If the patient is overweight, try to lose at least 10% of body weight. Limit the daily calorie content to no more than 900g, but pay attention to the weight loss method so that the body is not shocked and blood pressure drops, so divide meals during the day.
The serving size is only allowed to have <30% fat in total calories. Note that if your BMI is over 35, you need to find a way to lose and control your weight immediately.
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