Dante Carrillo
Fatty liver disease is the most common chronic liver condition in the US, affecting around 100 million Americans. While there are currently no medical treatments, the good news is that a healthy diet and regular exercise can help prevent and reverse liver damage in the early stages. This involves cutting back on foods high in added sugar, salt, refined carbohydrates, and saturated fat, and focusing on plant-based foods, healthy fats, and other nutritious options.
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What You'll Learn
Coffee, olive oil, and omega-3s
Coffee
Coffee drinkers are less likely to develop fibrosis, a disease that causes scar tissue to form inside the liver. It is also associated with a lower risk of cirrhosis, the late stage of fibrosis, and non-alcoholic fatty liver disease. In one study, 2 cups of coffee per day cut the odds of cirrhosis by 44%, and 4 cups per day lowered them by 65%. However, it is important to note that coffee may not be suitable for everyone, as it may increase the risk of other conditions, such as high cholesterol and high blood pressure.
Olive Oil
Olive oil has been proven to have a beneficial effect on the treatment of fatty liver disease. It can significantly reduce the deposit of fat in the liver and lower bad cholesterol (LDL) without affecting good cholesterol (HDL). In a study, patients who consumed olive oil showed a higher decrease in liver fat and body fat percentage than those who consumed sunflower oil.
Omega-3s
Omega-3 fatty acids have been found to improve liver fat, GGT, TG, and HDL in patients with non-alcoholic fatty liver disease (NAFLD) and nonalcoholic steatohepatitis (NASH). Omega-3s may be a new treatment option for NAFLD, as they activate the peroxisome proliferator-activated receptor (PPAR) alpha, stimulating fatty acid oxidation and improving insulin sensitivity.
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Mediterranean diet
The Mediterranean diet is a well-known diet that gained popularity in the 1990s. It is more of an eating pattern than a structured diet. The Mediterranean diet is rich in whole grains, olive oil, fruits, vegetables, fish, nuts, and legumes and low in added sugars and processed meats. It is also high in antioxidants and fibres and has an adequate omega-3 to omega-6 fatty acid balance. It emphasises eating fruits, veggies, whole grains, beans, nuts, legumes, olive oil, and flavorful herbs and spices; fish and seafood at least a couple of times a week; and poultry, eggs, cheese and yogurt in moderation, while saving sweets and red meat for special occasions.
The Mediterranean diet is one of the most researched diets and is recommended for patients with non-alcoholic fatty liver disease. It includes foods that can slow the accumulation of fat in the liver and actually reduce the fat stored there, potentially reversing the disease progression. It also improves the body's sensitivity to insulin, supporting blood sugar management and preventing fat buildup in the liver. A 2017 study found that closely adhering to a Mediterranean diet was associated with improving insulin response in those with NAFLD.
The Mediterranean diet is also associated with a decreased risk of heart disease and has been shown to reduce blood pressure and bad LDL cholesterol. It can be in line with the American Diabetes Association's nutrition guidance, which is important because both heart disease and diabetes are strongly associated risk factors for fatty liver disease.
In addition to the Mediterranean diet, other lifestyle changes are recommended for treating fatty liver disease, including regular exercise, quality sleep, and drinking three cups of coffee per day.
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Exercise and weight loss
If you are overweight or obese, gradual weight loss is crucial. This can be achieved through a combination of calorie reduction, exercise, and a healthy diet. Focus on consuming whole, unprocessed foods and reducing your intake of added sugars, refined carbohydrates, and saturated fats. Prioritize fruits, vegetables, whole grains, legumes, and lean proteins. These foods provide essential nutrients and antioxidants that support liver health and reduce inflammation.
Additionally, consider incorporating healthy fats into your diet. Monounsaturated fats, found in avocados, nuts, olives, and olive oil, can aid in reducing liver fat accumulation and promoting liver health. Fatty fish, such as salmon, tuna, and sardines, are rich in omega-3 fatty acids, which have been linked to reduced liver fat and improved cholesterol levels.
It is important to note that lifestyle changes, including diet and exercise, should be sustainable and consistent. Consult with a healthcare professional or a dietitian to create a personalized plan that suits your needs and preferences. They can provide guidance and support to ensure your efforts are safe and effective.
Remember, fatty liver disease is a serious condition, and it is always best to seek medical advice for a personalized treatment plan.
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Avoid saturated fats, trans fats, and sugar
Saturated fats, trans fats, and sugars are all linked to higher cholesterol and increased fat in the liver. Therefore, it is important to limit their intake to help manage and prevent fatty liver disease.
Saturated fats are found in butter, fatty cuts of meat, sausages, cured meats, and full-fat dairy products. These should be replaced with unsaturated fats, such as avocados, olive oil, nut butter, and fatty fish. Lean meats, fish, tofu, or tempeh are suitable substitutes for fatty meats.
Trans fats, or trans fatty acids, are created by adding hydrogen to liquid vegetable oils to solidify them. They are listed on food packaging as "partially hydrogenated oils". Trans fats are present in fried foods, baked goods, pastries, pizza dough, pie crusts, cookies, crackers, doughnuts, muffins, and cakes. The FDA has required that trans fat content be listed on the Nutrition Facts panel of packaged foods since 2006. It is best to limit the consumption of these foods to lower your intake of trans fats.
Sugars, particularly added sugars, can contribute to high blood sugar levels and increase fat buildup in the liver. High blood sugar is a risk factor for fatty liver disease. It is recommended to avoid sugary foods and beverages, such as candy, cookies, ice cream, soda, fruit juice, and sweetened coffee or tea. Fructose and corn syrup should also be avoided, as they can contribute to fat in the liver.
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Legumes, nuts, and soy
Legumes are a great source of plant-based protein and are rich in fibre, which can help lower blood glucose and triglyceride levels. A 2019 study found that eating legumes regularly lowered the likelihood of NAFLD.
Nuts are also a good source of plant-based protein and are rich in fibre, mono- and poly-unsaturated fatty acids, and antioxidants. They have been shown to reduce insulin resistance, oxidative stress, and inflammation, as well as lower total cholesterol, LDL cholesterol, and triglyceride levels. A large study from China found that eating more nuts was associated with a lower risk of NAFLD. Walnuts, in particular, are high in omega-3 fatty acids, which are beneficial for people with fatty liver disease.
Soy is another excellent source of plant-based protein and contains high levels of the protein β-conglycinin, which helps lower triglyceride levels and may protect against visceral fat buildup. Tofu, a low-fat food made from soy, is a good source of protein and is ideal for those trying to limit their fat intake.
In addition to legumes, nuts, and soy, a diet rich in plant-based foods and healthy fats is recommended for people with NAFLD. This might include olive oil, whole grains, fruits, and vegetables, as well as lean meats and fish.
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Frequently asked questions
The Mediterranean diet is often recommended for people with non-alcoholic fatty liver disease. This diet includes lots of fruits, vegetables, whole grains, beans, legumes, olive oil, and flavourful herbs and spices. It also includes fish and seafood at least a couple of times a week, and poultry, eggs, cheese and yoghurt in moderation.
Yes, there are a few foods that have been found to be beneficial for people with fatty liver. These include:
- Spinach and other leafy greens
- Legumes
- Soy
- Tofu
- Fatty fish such as salmon, sardines, tuna and trout
- Nuts, especially walnuts
- Turmeric
Yes, it is recommended to limit consumption of full-fat dairy products, red meats, fried foods and highly processed snacks, sugary drinks and added sugars. Alcohol is also best avoided, as it can damage the liver.
Yes, coffee has been found to be beneficial for people with fatty liver, with 2-3 cups a day helping to protect the liver and reduce the risk of liver cancer, cirrhosis and fibrosis. Tea is also a good option.
Yes, in addition to diet changes, regular exercise is important for managing fatty liver. Aim for at least 30 minutes of aerobic exercise on most days of the week. It is also important to manage cholesterol and triglyceride levels, and to get regular check-ups to monitor your liver health.
