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Diet & Lifestyle Tips To Reverse Fatty Liver

The liver is one of the main organs of our body. It carries out very important functions like:

  • Protein synthesis
  • Detoxification
  • Storage of glycogen, vitamins and minerals needed for various functions in the body
  • Bile production and secretion that plays a major role in cholesterol metabolism

Fatty liver is also known as hepatic steatosis. In this condition excessive fat gets deposited in the liver which affects its function. A number of reasons can lead to this: excessive alcohol consumption, drug abuse, obesity, uncontrolled diabetes, bad dietary and lifestyle habits.

It is important to treat any kind of liver disease, otherwise it can lead to life threatening consequences. A few simple changes can ensure that your liver gets back to its best health.

1. Give up alcohol

Each time you drink alcohol and it enters the liver, some of the cells die. Prolonged alcohol intake in high quantities can damamge the ability of the liver to regenerate and repair itself.

This ultimately leads to permanent liver damage.

2. Include healthy fats

Healthy fats from oily fish, avocados, olive oil are all rich in omega 3s. these fats reduce the amount of fat deposits in the liver, boost your HDL or good cholesterol levels and decrease your triglyceride levels. All of these combined, help your liver heal.

3. Include antioxidant rich foods

Antioxidant rich foods include fresh fruits and vegetables, especially green leafy vegetables, blue and purple coloured fruits and vegetables, nuts and seeds.

Antioxidants reduce the inflammation and oxidative stress while improvin insulin resistance. Research has shown that people with liver disease who eat antioxidant rich foods daily have better liver markers over time than those who don’t.

4. Foods to be avoided

When suffering from fatty liver disease, one must avid the following:

  • Sugar: this increases the blood sugar levels which in turn increases the fatty build up in the liver.
  • Fried foods: these are high in fat and calories
  • Added salt: this is true especially for people with hypertension. Too much salt can make fatty liver worse.
  • Refined flours: they lack fibre and have a high glycemic index thereby can worsen fatty liver
  • Red meat: these are high in saturated fats and thus detrimental for liver health

5. Exercise

Getting physically active along with dietary changes will help in losing weight, lowering your lipids and better blood sugar levels. All of these together will help in healing your liver.

6. Manage insulin resistance or diabetes and lower your cholesterol

Uncontrolled diabetes and high triglyceride levels, increase the fat deposits in the liver which worsens an already troubled organ. activity along with dietary changes will help manage diabetes thereby in healing the liver.

To know more or if you need further help, get in touch with me, Kanupriya Khanna, one of the best Dietitians and Nutritionists in Delhi.

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