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Replacing animal fats with vegetable oils and increasing omega-3 intake are among key dietary strategies to help manage and reduce fatty liver disease. Fatty liver occurs when excess fat accumulates in the liver cells, leading to impaired liver function over time. This condition raises the risk of cirrhosis, hepatitis, and other serious complications.
Dr. Nguyen Anh Duy Tung from the Nutrihome Nutrition Center emphasizes the importance of dietary adjustments in managing fatty liver. He recommends the following six diet tips to help reduce liver fat.
1. Control calorie intake
Reducing overall calorie intake is crucial, as excess weight contributes to more fat storage in the liver.
2. Eat high-fiber foods
Consuming high-fiber foods such as leafy greens, fresh fruits, nuts, seeds, and whole grains can help with satiety, support metabolism, and reduce the absorption of unhealthy fats.
3. Use vegetable oils
Substituting vegetable oils like olive oil, canola oil, or sesame oil for animal fats in cooking can help lower saturated fat intake.
4. Choose easily digestible proteins
Incorporating easily digestible, protein-rich foods such as fish, chicken breast, tofu, and lentils is recommended, while red meat and fatty cuts should be limited.
5. Add omega-3 foods
Including foods rich in omega-3s, like salmon, mackerel, chia seeds, and walnuts, can reduce inflammation and enhance fat metabolism in the liver. These foods also help prevent liver fibrosis and damage.
6. Avoid alcohol and junk food
It is essential for patients to avoid alcohol, beer, wine, and carbonated soft drinks, as these can exacerbate liver damage and promote fat buildup. Limiting consumption of fast food, fried foods, organ meats, ice cream, and pastries is also beneficial for liver health.
Dr. Tung also advises reducing salt intake to help control blood pressure, reduce liver strain, and prevent water retention. Skipping meals or following overly restrictive diets is not recommended. Instead, patients should opt for smaller, more frequent meals to maintain stable blood sugar levels, improve metabolism, and curb unhealthy snacking.
Engaging in moderate exercise, such as walking, swimming, or yoga for at least 150 minutes per week, can further help reduce fat accumulation. Regular health checkups, adherence to medical treatment, and maintaining a balanced lifestyle are vital for managing fatty liver.
Additionally, supplementing with natural extracts like wasabia japonica and s. marianum can support digestion, enhance liver function, regulate Kupffer cell activity, and help prevent the progression of fatty liver disease.
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