Fatty liver disease is a common health condition that affects millions of people worldwide. It occurs when there is an excessive amount of fat accumulation in the liver cells, which can lead to serious liver damage and other health complications.

Fortunately, you can reduce fat in your liver through changes in diet and lifestyle. Here are some ways to reduce 40% fat in the liver with food:.

1. Reduce High- Calorie Foods

High-calorie foods like burgers, pizzas, processed foods contain unhealthy saturated fats and sugar which can contribute to fatty liver disease. It has been established that reducing high-calorie foods can help in reducing liver fat.

According to the American Heart Association, adults should limit their daily sodium intake to just 2,300 milligrams and consume at least five servings of fruits and vegetables per day. This can not only help reduce fat in the liver but can also promote overall health and wellbeing.

2. Limit Alcohol Intake

Limiting alcohol intake is one of the most effective ways to reduce fat in the liver. According to medical research, drinking alcohol can lead to liver damage, inflammation, and other health complications.

If you are experiencing fatty liver disease, you should limit or stop alcohol intake for a maximum of 12 months to allow your liver to recover. Enrolment in alcohol addiction treatment programs can also be of great help if you are alcohol-dependent or addicted.

3. Consume More High-Fibre Foods

High-fiber foods are essential in reducing fat in the liver. They are rich in nutrients and can help regulate blood sugar levels, which in turn promotes healthier liver function.

Foods such as whole grains, fruits, and vegetables are high in fibre content and are effective in reducing liver fat. The American Heart Association recommends that adults should aim to consume 25-30 grams of fiber per day. This will boost your digestive health and reduce fat in the liver.

4. Eat More Lean Protein

Eating more lean protein can also help in reducing fat in the liver. Consuming too much red meat can increase your cholesterol levels, which can lead to fatty liver disease and other health problems.

Lean protein sources like beans, lentils, poultry, and seafood are low in saturated fat and are excellent options to add to your diet. If you’re a fan of red meat, it’s advisable to limit your intake to once or twice a week to maintain healthy liver function.

5. Increase Consumption of Monounsaturated Fatty Acids (MUFA)

Consuming more monounsaturated fatty acids (MUFA) has also been shown to reduce fat in the liver. MUFA is a type of healthy fat found in olive oil, avocados, and nuts. It reduces inflammation and promotes healthy liver function.

Studies have indicated that consuming foods rich in MUFA for at least six weeks can help reduce liver fat content by up to 35 %.

6. Avoid Trans Fats

One effective way to reduce fat in the liver is to avoid trans fats. Trans fats are commonly found in processed foods, baked goods, and fried foods.

They contribute to increased cholesterol levels and insulin resistance, which can lead to fatty liver disease. According to the American Heart Association, it is important to read food labels and avoid food that contains “partially hydrogenated oil.”.

7. Drink Green Tea

Green tea is widely known for its health benefits, including its effect on liver health. It contains antioxidants that help protect the liver from inflammation and oxidative stress.

Drinking green tea regularly can reduce fat content in the liver by up to 13% according to medical research. Consuming one to three cups of green tea per day is sufficient for you to enjoy its health benefits.

8. Consume Coffee

Coffee consumption has been associated with improved liver health and the reduction of liver fat. Drinking two to three cups of coffee per day can help decrease the risk of fatty liver disease by up to 40%.

The caffeine in coffee has been shown to stimulate the liver’s metabolism, which leads to the burning of surplus liver fat. However, drinking too much coffee can have adverse effects like migraines and insomnia, so it’s essential to consume it in moderation.

9. Choose Low Glycaemic Index Foods

Low glycaemic index foods are beneficial in reducing fat in the liver. Foods with low glycaemic index are digested and absorbed slowly, which can help regulate your blood sugar levels.

This can help improve insulin sensitivity and prevent insulin resistance, which can lead to the development of fatty liver disease. Foods such as oats, quinoa, beans, lentils, berries, and most vegetables have low glycaemic index and are suitable for liver health.

10. Drink More Water

Drinking more water is crucial to maintaining healthy liver function. Staying hydrated helps flush out toxins from the body and reduces the workload of the liver.

Drinking enough water also helps to regulate metabolism and digestion, which can have immediate benefits for reducing liver fat. A good rule of thumb is to drink at least eight to ten glasses of water daily.

The Bottom Line

Fatty liver disease is reversible, and by implementing changes in your diet and lifestyle, you can successfully reduce fat in your liver. Adopting the dietary habits mentioned above can help promote liver health and improve overall health and wellbeing.

Be sure to consult your doctor or nutritionist for the appropriate dietary plan and lifestyle changes that will help address your specific needs.