Fatty liver disease is more common than many people realize, affecting around 30% of adults in Asia. There are two main types: alcohol-induced fatty liver disease and non-alcoholic fatty liver disease (NAFLD). While excessive alcohol consumption is a clear cause of the former, NAFLD is often linked to obesity, a sedentary lifestyle, and a diet high in processed foods. Both types can lead to serious complications, including liver scarring and irreversible liver failure, making it crucial to understand how to reduce your risk.
The good news is that dietary changes can significantly lower your risk of fatty liver disease. If you’re overweight, aim to lose at least 10% of your body weight by adopting a lower-calorie diet. Focus on eating fresh vegetables, fruits, and high-fiber foods while cutting back on added sugars, salt, trans fats, refined carbs, and alcohol.
Certain foods are particularly beneficial for liver health. Leafy greens like spinach and broccoli can prevent fat buildup in the liver. Fatty fish such as salmon and sardines, rich in omega-3 fatty acids, help reduce liver fat and inflammation. Walnuts, flaxseed oil, and avocados are also excellent sources of healthy fats that support liver function.
Other liver-friendly options include skim milk, coffee (without added cream or sugar), sunflower seeds, garlic, and green tea. Incorporating these foods into your diet can help protect your liver and improve overall health.
