15 foods to eat in fatty liver

Fatty liver/ Hepatic Steatosis –  is a condition that leads to fat deposition in the liver which can further turn out into liver damage and liver failure/ chrisosis.

How to reduce Fatty Liver?

Fatty liver is of two types –

1. NAFLD- Non-alcoholic fatty liver disease. This is caused by obesity, type 2 diabetes, etc.
2. FLD is caused by alcohol-.When majorly alcohol is responsible the fat deposition in the liver.

Steps to control fatty liver damage –

1. Balance diet
2. Hydration
3. Unsaturated, high fiber food- legumes, whole grains proteins, veggies, fruits, etc.
4. Sugar-free, low-calorie food, salt-free, etc.
5. Avoid alcohol 
6. Exercise and weight loss.
7. Control diabetes/blood sugar/ lipid level.

15 foods that help to reduce fatty liver are-

• Coffee – It helps to maintain the abnormal secretion of liver enzymes and decreases the risk of liver fibrosis. It works well for patients with alcohol-based fatty disease.
• Raw spinach-  has polyphenols and nitrates that help to reduce fatty liver damage.
• Soyabean- have a protein known as Beta conglycilin that helps to decrease visceral fat deposition and also reduces triglycerides.
• Tofu -it contains low fat and protein. Beans, chickpeas, lentils, and peas help in decreasing triglycerides and blood glucose levels. It has resistant starch that is easy to digest.
• Fish-  it has a rich source of Omega 3 fatty acids. It helps to increase HDL and decrease liver fat.
• Oatmeal- Whole grains have fibers that help to decrease bodies triglyceride level.
• Cruciferous veggies- Cauliflower, cabbage, and broccoli help to repair liver damage.
• Chicken and eggs -These are bioactive proteins that help to absorb and digest food easily.
• Berries –  blueberry, raspberry, and cranberry have a high content of polyphenols that have anti-oxidative properties.
• Grape – it contains naringenin and vitamin C and acts as an Antioxidant. It also helps in the repair mechanism of liver cells.
• Walnut -it helps to scavenge free radicals/ reactive oxidative species. It helps to deal with insulin resistance too.
• Avocado – it has a low glycemic index that helps in metabolism and weight loss management. It also helps to reduce/ clean up deposited fat in the liver.
• Green tea helps in weight loss, fat absorption, and metabolism, decreasing its storage.
• Almond milk- and other low-fat dairy products have calcium, and vitamin D that helps to prevent osteoporosis and osteopenia. It also reduces fatty liver.
• Water- Proper hydration helps in food metabolism which is less deposition of fat or cholesterol in the body thereby keeping the body away from toxins and diabetes, liver damage, etc.

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Some food spices and oil which helps in the reduction of fatty liver damage –

• Turmeric – helps to decrease liver damage by reducing liver enzymes AST( Alanine aminotransferase) and ALT (Aspatart aminotransferase) which are responsible for fatty deposition.
• Sunflower oil – It has a high amount of Vitamin E that acts as an Antioxidant.
• Garlic- it helps in the reduction of body weight, and also balancing the enzyme release in the liver, and taking care of liver damage.
• Olive oil – It contains(linoleic acid, linolenic acid) Omega 3 fatty acids that are antioxidants.
• Flax and chia seeds – help to decrease fat content and contains Omega acids.

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TIPS: Consult your doctor for recommendations of a suitable diet, healthy living, and meditation when required to control and repair liver damage.