Cure for fatty liver disease: Add avocados, olive oil and garlic to your daily diet
Lifestyle and dietary changes are the primary methods for managing and potentially reversing fatty liver disease. These changes include adopting a balanced diet rich in fruits, vegetables, and healthy fats.
Fatty liver disease is a common condition characterised by the accumulation of excess fat in the liver. This condition can broadly be categorised into two types: non-alcoholic fatty liver disease (NAFLD) and alcoholic fatty liver disease (AFLD). NAFLD occurs in individuals who consume little to no alcohol and is often associated with obesity, insulin resistance, metabolic syndrome, and diabetes. AFLD, on the other hand, is directly related to excessive alcohol consumption. Fatty liver disease can range in severity from simple steatosis, which is the presence of fat without significant inflammation or liver damage, to non-alcoholic steatohepatitis (NASH) or alcoholic steatohepatitis (ASH), where fat accumulation is accompanied by inflammation and liver cell damage, says Vinayak hospital’s Hepatologist Rahul Makkar. If left untreated, both NASH and ASH can progress to more severe liver conditions, including fibrosis, cirrhosis, and liver cancer. Here are some food choices one can opt according to Makkar. (Image: Canva).
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Leafy greens: Antioxidants: Spinach, kale, and collard greens contain antioxidants like vitamin C and beta-carotene, which help combat oxidative stress, a factor that can lead to liver damage. Fibre: High fibre content helps reduce fat accumulation in the liver by promoting healthy digestion and stabilising blood sugar levels. Liver enzyme levels: Compounds in leafy greens can improve liver enzyme levels, indicating better liver function and reduced liver inflammation. (Image: Canva).
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Fatty fish: Omega-3 fatty acids: Fishlike salmon, mackerel, sardines, and trout are rich in omega-3s, which have anti-inflammatory properties that help reduce liver fat and improve lipid profiles. Liver fat reduction: Omega-3s help in lowering triglyceride levels, a type of fat that can accumulate in the liver, thus reducing liver fat content. (Image: Canva).
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Olive oil: Healthy fats: Olive oil is rich in monounsaturated fats that help decrease liver fat and improve liver enzyme levels. Insulin sensitivity: Improves insulin sensitivity, which can help manage blood sugar levels and reduce the risk of fat accumulation in the liver. Liver function: Contains antioxidants like vitamin E that protect the liver from oxidative stress and inflammation. (Image: Canva).
Avocados: Healthy fats and fibre: Avocados are high in monounsaturated fats and fibre, both of which help reduce liver fat and improve overall liver health. Antioxidants: Packed with antioxidants like glutathione, which protects liver cells from damage. Liver protection: Contains compounds that help repair liver cells and reduce liver inflammation. (Image: Canva).
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Nuts: Healthy fats: Almonds, walnuts, and pistachios provide healthy fats that improve lipid profiles and reduce liver fat. Antioxidants and Fibre: High in antioxidants (like vitamin E) and fibre, which reduce inflammation and oxidative stress in the liver. Liver enzyme levels: Regular consumption can improve liver enzyme levels, indicating better liver health. (Image: Canva).
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Garlic: Allicin and selenium: Contains these compounds which have detoxifying properties that protect the liver from toxins. Liver Detoxification: Aids in detoxification processes, helping to cleanse the liver. Reduce fat and inflammation: Helps reduce liver fat and inflammation, promoting better liver function. (Image: Canva).
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Green tea: Catechins: Rich in these antioxidants that help reduce liver fat and inflammation. Liver function: Improves liver enzyme levels and overall liver function. Risk reduction: May lower the risk of developing liver diseases due to its anti-inflammatory and antioxidant properties. (Image: Canva).
Berries: Antioxidants and fibre: Blueberries, strawberries, and raspberries are high in antioxidants (like anthocyanins) and fibre, which protect the liver from damage and reduce fat accumulation. Liver protection: Antioxidants in berries protect liver cells from oxidative stress. Improve enzyme levels: Regular consumption can improve liver enzyme levels, indicating better liver health.
Nivedita is a Delhi-based journalist who writes on health, fashion, lifestyle and entertainment. Views expressed are personal.
