You may have heard of the term “fatty liver” before and may be wondering what it is and what causes it. Fatty liver disease is one of America’s most common causes of chronic liver disease. A complete liver blood test is one of the easiest ways to determine if you are at risk of fatty liver disease.
If you’re reading this, it’s very likely that you are also currently dealing with fatty liver disease. However, some tips and dietary restrictions can prevent its progression and help reverse fatty liver if left unchecked. Read on to learn more about this condition, how to prevent it, and even ways to reverse fatty liver if caught early enough!
How to Prevent Fatty Liver Disease
In most cases, fatty liver disease is caused when a substance such as alcohol, fat, and even viruses lead to a build-up of fat in your liver. The majority of the time, doing a complete lifestyle change with the hope of reducing the amount of fat in your liver is needed. There are two main ways to treat and prevent the progression of liver disease:
1. Exercise on A Regular Basis:
Numerous psychological and physical advantages are linked to exercise. Improving self-esteem and confidence are a few of these advantages, along with controlling weight, lowering depression, and managing chronic conditions like diabetes, high blood pressure, heart issues, and liver disease. As a result, many forms of exercise can aid in lowering your liver’s fat content.
To reap these benefits, the World Health Organization (WHO) recommends the following:
• Two and a half hours of moderate-intensity aerobic activity, as well as 75 minutes of vigorous-intensity activity every week. Aerobic exercises include cycling, swimming, jogging, and walking.
• An equal quantity of activity at a moderate and intense intensity.
• Muscle-building activities like weightlifting on two or more days each week.
2. Follow a Balanced Diet:
The types of food that you eat will have a large influence on developing liver disease. People with liver disease might need to follow a special diet that will limit their intake of fat. Here are some of the foods and diets that you can follow to prevent liver disease:
The Mediterranean Diet
The Mediterranean diet is one dietary style that could aid in decreasing liver fat levels. The main components of this diet include whole grains, fruits, vegetables, and healthy fats. This diet has also been linked to reduced risk of heart disease, weight loss, and better sleep. Fish, legumes, avocados, fruit, whole grains, veggies, and nuts are a few of the foods you might eat while on this diet.
Eat Healthy Fats
An excessive quantity of fat may be deposited in the liver as a result of an illness known as insulin resistance. This is due to the body’s tendency to store huge amounts of unusable glucose. Fat is where this glucose is kept. Eating what is referred to as good fat is one strategy to assist your body in using this glucose. These include monosaturated fats and omega-3 fatty acids, which can be found in fish and nuts (found in avocados and olives).
The Benefits of Antioxidants
The liver is responsible for turning food into nutrients the body can need. But when the liver is injured, these nutrients can’t be digested, which causes a build-up of fat and harm to the liver cells. Using antioxidants is one approach to combat this. Compounds known as antioxidants are able to postpone or stop cell deterioration. You can find antioxidants in vegetables, fruits, spices, and certain beverages.
Foods to Avoid
Although it’s crucial to consider what foods you eat to avoid and treat liver disease, you should try to avoid specific foods as much as possible. These foods are high in fat, which accelerates weight growth and raises insulin levels. Examples of these include:
- Fried foods, which are cooked in oil and contain a lot of fat and calories; red meat, particularly beef, and deli meats, which are high in saturated fats.
- Foods with too much salt can raise the risk of non-alcoholic fatty liver disease. These foods include processed foods high in carbohydrates, such as white bread, rice, and pasta, as well as foods high in sugar, like cookies, cake, soda, and fruit juice.
Combating Fatty Liver Disease with Diet and Exercise
Fatty liver disease is a leading cause of chronic liver disease. Unfortunately, it is commonly undiagnosed, and many people with fatty liver disease are misdiagnosed with other ailments. Suppose you would like to prevent fatty liver or even reverse it. In that case, you can do so by maintaining a healthy weight, eating a healthy diet rich in fruits and vegetables, and exercising regularly.
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