A fatty liver can compromise your health in many ways. It is essential that you eat the right foods and practice healthy habits for your liver. As the name suggests, fatty liver disease is a medical condition where an excessive amount of fat begins to accumulate in the liver, leading to a serious health problem. The liver is the second-largest organ in the body and its function is to process nutrients from food and drink, it also filters harmful substances from the blood in the human body. Today, it is clear that the proper functioning of this organ is essential for a healthy life. This disease is most common in obese people, diabetics and people with high cholesterol.
"External reasons for its occurrence can be alcohol, steroids, drugs," says nutritionist Shikhar Agarwal, a health and wellness enthusiast.
Currently, non-alcoholic fatty liver disease (NAFLD) is a pressing medical problem in India.
Shikhar says, Many people have asked me, I don't drink, why do I still have fatty liver? Well, there's only one answer to that. People's unhealthy eating habits and lifestyles are making them more and more sick and prone to these high-risk diseases!
Cholesterol problems, increased insulin resistance leading to diabetes, hypertension and heart disease can be caused if a person has a fatty liver.
Its symptoms appear when you have a heavy upper abdomen, a feeling of bloating, irregular bowel movements and indigestion, especially in women with polycystic ovary disease and irregular menstrual cycles. Excess fat in the liver is a major contributor to India's diabetes epidemic. It affects nearly 70 million adults.
Here are some foods you can include in your diet for a healthy liver.
Coffee:
It will help reduce abnormal liver enzymes. Research shows that one cup of coffee can help protect your liver from NAFLD. It also reduces the risk of developing liver fibrosis in patients with fatty liver disease.
Green leafy vegetables:
These can significantly help in preventing the accumulation of fat in the stomach. A certain amount of fat is already in the liver, but if it starts to rise, it becomes a problem. For example, if you eat spinach daily, the nitrates and polyphenols in it reduce the risk of NAFLD.
Beans and soybeans:
Significantly reduces the risk of NAFLD. Legumes such as chickpeas, lentils, soybeans, and peas are not only nutrient-dense foods, but contain resistant starches that help maintain good gut health. Their consumption also helps to reduce blood glucose and triglyceride levels in obese patients.
Soy consumption visibly protects the liver because it contains high levels of the protein, which in turn lowers triglycerides, which counteract the accumulation of visceral fat.
Fish:
This helps in reducing inflammation and fat levels in fatty liver patients and is a better type of meat to eat instead of mutton or chicken. Salmon, sardines, tuna and trout are extremely high in omega-3 fatty acids, which increase protective HDL cholesterol, leading to lower triglyceride levels. Oatmeal:
It is a good source of fiber and comes from the whole grain food group. A diet rich in fiber helps patients with fatty liver.
Nuts:
A diet that includes nuts will help you reduce inflammation, increase insulin sensitivity, and reduce oxidative stress. Walnuts and almonds are very popular because they are a rich source of Omega-3 fatty acids and vitamin E.
Seeds:
Sunflower, chia and alfalfa seeds are very popular in the prevention of fatty liver. They are antioxidants that help flush toxins from your body's gut.
Unsaturated fats:
It is recommended to replace butter, fatty meats, cured meats and cold cuts with unsaturated fat sources such as olive oil, extra virgin oil, nut butters and fatty fish to help with NAFLD. Garlic:
This will help you improve your overall health. Many studies have shown that consuming raw garlic or its powdered form will help you lose weight and reduce body fat, which will prove to be beneficial for NAFLD.
“Diseases like fatty liver, diabetes, obesity, inflammation, PC OD, cholesterol levels and maintaining gut health can all be addressed and reversed if one corrects their lifestyle habits,” says Shikhar Agarwal.
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