What is fatty liver
Fatty liver occurs when too much fat is formed in liver cells. Although it is common for these cells to have a low-fat content, the liver is considered fat if it has more than 5% fat.
Drinking too much alcohol can cause fatty liver, in many cases, it does not play a role.
Many fatty liver conditions fall under the broad category of non-alcoholic liver disease (NAFLD), the most common liver disease in adults and children in Western countries.
Nonalcoholic fatty liver (NAFL) is the initial, reversible phase of liver disease. Unfortunately, it is often undiagnosed. Over time, NAFL may give rise to a more serious liver condition known as non-alcoholic steatohepatitis or NASH.
NASH involves excess fat accumulation and inflammation that damages liver cells. This can lead to fibrosis, or scar tissue, as liver cells are repeatedly injured and die.
Unfortunately, it is difficult to predict whether fatty liver will progress to NASH, which increases the risk of cirrhosis (liver function affecting the severe liver) and liver cancer.
NAFLD is also associated with an increased risk of other diseases including heart disease, diabetes, and kidney disease.
What are the causes of fatty liver
There may be several factors that contribute to or contribute to developing a fatty liver:
Obesity: Obesity involves low-grade inflammation that can promote liver fat storage. It is estimated that 30–90% of obese adults have NAFLD, and it is increasing in children due to the childhood obesity epidemic.
Excess abdominal fat: People with normal weight can develop fatty liver if they are "visually obese", which means they have a lot of fat around the waist.
Insulin resistance: Insulin resistance and high insulin levels have been shown to increase liver fat storage in people with type 2 diabetes and metabolic syndrome.
Excess intake of refined carbs: Repeated intake of refined carbs promotes the storage of liver fat, especially when consumed in large amounts by overweight or insulin-resistant individuals.
Consumption of aromatic beverages: Sugar-sweetened beverages such as soda and energy drinks are high in fructose, which has been shown to drive liver fat accumulation in children and adults.
Impaired gut health: Recent research suggests that imbalances in gut bacteria, problems with gut barrier function (the "leaking faction"), or other gut health issues may contribute to NAFLD development.
Causes of NAFLD include obesity, insulin resistance, excessive intake of refined carbs and sugar, as well as impaired gut health
Symptoms of fatty liver
There are many signs and symptoms of fatty liver, although not all of them may be present. In fact, you may not even realize that you have a fatty liver.
- Fatigue and weakness
- Slight pain or fullness in the right or center abdominal area
- Increased levels of liver enzymes including AST and ALT
- Elevated insulin levels
- Elevated triglyceride levels
- loss of appetite
- nausea and vomiting
- Moderate to severe stomachache
- Yellowing of eyes and skin
It is important to see your doctor regularly for standard exams and blood tests that can diagnose fatty liver in the early, reversible phase.
12 foods and drinks you should eat for fatty liver
Here are some foods to include in your healthy liver diet:
1. Coffee to reduce abnormal liver enzymes
Studies have shown that coffee drinkers with fatty liver disease have less liver damage than those who do not drink this caffeinated drink. Caffeine decreases the number of abnormal liver enzymes in people at risk for liver diseases.
2. Greens to prevent fat buildup
Broccoli has been shown to help prevent fat buildup in the liver. Eating more greens like spinach, Brussels sprouts, and kale can also help with normal weight loss. Try the Canadian Liver Foundation recipe for vegetarian chili, which can cut back on calories without taste.
3. Tofu to reduce fat buildup
A study at the University of Illinois on mice found that soy protein, which is contained in foods such as tofu, can reduce fat buildup in the liver. Also, tofu is low in fat and high in protein.
4. Fish for inflammation and fat levels
Fatty fish such as salmon, sardines, tuna, and trout are high in omega-3 fatty acids. Omega-3 fatty acids may help improve liver fat levels, And reduce swelling
Try this teriyaki halibut recipe recommended by the Canadian Liver Foundation, especially low in fat.
5. Oatmeal for energy
Carbohydrates from whole grains like oatmeal give your body energy. Their fiber content also fills you up, which can help you maintain your weight.
6. Walnuts to improve liver
These nuts are high in omega-3 fatty acids.
People with fatty liver disease who eat walnuts have improved liver function tests.
7. Avocado to help protect the liver
Avocados are high in healthy fats, and research suggests they contain chemicals that can slow down the liver. They are also rich in fiber, which can help with weight control. Try this refreshing avocado and mushroom salad from Fatty Liver Diet Review.
8. To protect milk and another low-fat dairy from harm
Dairy is high in whey protein, which may protect the liver from further damage.
9. Sunflower Seeds for Antioxidants
These nutrient tasting seeds are high in vitamin E, an antioxidant that can protect the liver from further damage.
This healthy oil is high in omega-3 fatty acids. It is healthier for cooking than margarine, butter, or shortening.
It is discovered that olive oil helps in reducing liver enzyme levels and controlling weight.
11. Garlic to help reduce body weight
This herb not only adds flavor to the food, but experimental studies also show that garlic powder is a supplement, Fatty can help reduce body weight and fat in people with liver disease.
12. Green tea for low-fat absorption
Data support that green tea may help interfere with fat absorption, but the results are not conclusive yet. Researchers are studying whether green tea can reduce fat storage in the liver and improve liver performance. But from lowering cholesterol to helping sleep, green tea has many benefits.
6 foods with fatty liver
There are definitely foods you should avoid or limit when you have fatty liver disease. These foods usually contribute to weight gain and blood sugar.
Avoid alcohol: Alcohol is a major cause of fatty liver disease as well as other liver diseases.
Mixed sugar: Stay away from sugary foods such as candy, cookies, soda, and fruit juices. High blood sugar increases the amount of fat formation in the liver.
Fried foods: They are high in fat and calories.
Salt: Eating too much salt can cause excess water to accumulate in your body. Limit sodium to less than 1,500 mg per day.
White bread, rice, and pasta: White usually means that flour is highly processed, which can increase your blood sugar more than whole grains due to lack of fiber.
Red meat: Beef and deli meats are high in saturated fat.
Additional methods for the treatment of liver disease
In addition to modifying your diet, here are some other lifestyle changes you can make to improve your liver health:
Low cholesterol. Look at your saturated fat and sugar intake to help keep your cholesterol and triglyceride levels under control. If diet and exercise are not enough to lower your cholesterol, ask your doctor about taking medication.
Control diabetes Diabetes and fatty liver disease often occur simultaneously. Diet and exercise can help you manage both conditions. If your blood sugar is still high, your doctor may prescribe medication to reduce it.
Takeaway message
Fatty liver can cause many health problems. Fortunately, if this can be addressed at an early stage.
Adhering to a healthy diet, increasing physical activity and perhaps taking supplements can reduce excess liver fat and reduce its progression to severe liver disease
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