Non-alcoholic fatty liver disease (NAFLD) is a common condition among people who consume a diet high in calories and unhealthy fats.

According to studies, excess fat accumulation in liver cells can make them less sensitive to insulin and increase the risk of Type 2 Diabetes. It can increase the risk of heart disease and liver damage, which can result in liver failure. However, there are healthy choices you can make to reduce your liver fat by up to 40%.

Eat Foods Rich in Fiber

Eating foods rich in fiber can help lower your liver fat levels. They help to regulate blood sugar levels by slowing down the absorption of sugar into the blood; this means the lever stores less fat and helps maintain a stable blood sugar level.

Good sources of fiber include fruits, vegetables, whole grains, legumes, nuts, and seeds.

Reduce Your Sugar and Processed Foods Intake

Consuming sugar-sweetened or processed beverages and foods can increase your liver fat levels and the risk of developing Type 2 Diabetes.

These foods and beverages are high in calories, but poor in essential nutrients, which can be harmful to your health. Instead, opt for natural sugar sources, such as fruits, and vegetables.

Consume Healthy Fats

Healthy fats, such as monounsaturated and polyunsaturated fats, can lower your liver fat levels and improve cholesterol levels. You can get these fats from foods such as avocado, nuts, seeds, olive oil, salmon, and other fatty fish.

They can provide numerous health benefits for your body, including improved brain function and reduced inflammation.

Avoid Trans Fat

Trans fat raises your liver fat levels as they increase inflammation in the liver. Unlike other fats, trans fats provide no nutritional value and are harmful to your health.

Some examples of foods high in trans fats include fried foods, baked goods, snack foods, and margarine. Always check the nutrition label to ensure that there are no trans fats present in the food you consume.

Exercise Regularly

Physical activity helps burn excess calories and fat, which can help lower your liver fat levels. Regular exercise also helps maintain a healthy weight, which can reduce the risk of developing NAFLD.

It’s recommended to engage in 30 minutes of moderate-intensity exercise, such as brisk walking, cycling or swimming, at least five days a week.

Reduce Your Alcohol Intake

Excessive alcohol consumption is one of the leading causes of liver disease, including NAFLD. While moderate alcohol consumption may not harm your liver, excessive alcohol consumption can lead to inflammation and liver damage.

Hence, it is essential to consume alcohol in moderate quantities, limit it to one drink a day for women and two drinks a day for men.

Maintain a Healthy Weight

Obesity is a major contributor to NAFLD, and maintaining a healthy weight is crucial. You can maintain a healthy weight by eating a balanced diet, keeping track of your calorie intake and getting regular exercise.

Make healthy lifestyle choices a habit for life to maintain a healthy weight and keep NAFLD at bay.

Drink More Water

Staying hydrated can help to reduce your liver fat levels. Water helps to flush out toxins from the body and aids in burning excess calories. It also helps to reduce inflammation in your body, which can help minimize the risk of chronic diseases.

Aim to drink at least eight glasses of water every day.

Quit Smoking

Smoking can increase inflammation in your liver, which can raise the risk of NAFLD and numerous other health problems. Quitting smoking and reducing your exposure to other environmental toxins can help to keep your liver healthy.

Seek professional help to quit smoking if you need it.

Manage Your Stress Levels

Stress can raise your cortisol levels, which can contribute to increased liver fat levels. Practicing stress-reduction techniques like meditation, yoga, or mindfulness can help lower your stress levels and improve liver health.

Taking regular breaks, reducing caffeine intake, and getting enough sleep can also help reduce stress levels.