The liver is one of the main organs in the body that is responsible for plenty of functions from protein production and blood detoxification to iron storage and immune complex production. There is a wide range of diseases that affect the liver and one of the most common diseases in recent times all over the world is fatty liver disease or steatosis which basically means that the liver is surrounded by fatty tissue and there are fat globules inside of the hepatocytes when the fat content in the liver exceeds 10% it is considered to be fatty liver disease.
There are two main types of this disease either alcoholic or non-alcoholic steatohepatitis with non-alcoholic steatohepatitis being more common in females and people suffering from obesity, these conditions can be asymptomatic in most people and show symptoms only under certain circumstances, it is usually a benign condition and doesn’t progress very rapidly but in people who already have a bad liver function to start with it can lead to fibrosis, cirrhosis, and liver failure. it usually presents by having a dull aching right upper abdominal pain along with extreme fatigue and weakness.
NAFLD or non-alcoholic fatty liver disease is one of the most common liver diseases affecting around 30 to 40 percent of adults in the United States, it is related to genetic, dietary and lifestyle conditions this disease develops in two stages first your liver cells get filled up with triglycerides and fatty acids and then these fats go through peroxidation and cause mitochondrial dysfunction and liver inflammation which leads to increased fatty acid synthesis and production of more VLDL very-low-density lipoproteins which are extremely harmful to all body tissues especially your heart and vessels and this vicious cycle continues unless you seek out some behavioral changes to address this disease as there are no available medications for the treatment of this condition.
FOODS FOR FATTY LIVER DISEASE
1. Garlic
Garlic is a root vegetable belonging to the Liliaceae family it has been used for centuries all around the world since many ancient cultures and civilizations have identified its fantastic medicinal properties that are in no other type of vegetable making them specific for garlic, these properties are employed through the broad spectrum of organosulfur compounds present in garlic like allium, allicin and vinyl dithiins which all exert wonderful antioxidant and anti-inflammatory functions, garlic has been long known to lower the risk of cardiovascular diseases and preventing some types of cancer.
Garlic has also been proven to have beneficial effect on liver steatosis by down regulating the expression of some Genes that produce lipogenic compounds and up regulating the expression of peroxisome proliferator-activated receptor-alpha as potent lipolysis promoting compounds leading to significant improvement in steatohepatitis and a significant reduction in serum liver enzymes independent of weight loss or physical activity
The consumption of raw garlic has been proven to lower the risk of developing liver cancer, garlic also is very rich in selenium a compound responsible for cleansing the liver and detoxifying it and protecting it from frequent damage even better than some types of medications
Make sure to keep garlic in your diet and add more of it to your food to get some of its fantastic medicinal properties, try to get over the bad garlic breath, mince garlic and use it to add flavor to all of your cooked meals, or get garlic powder and use it to season your food, you can even infuse oils with garlic or roast them to make them softer and lose some of its sharpness and spread them on bread with some tomatoes, cheese, and herbs to make the most beloved garlic bread.
2. Walnuts
Nuts are considered to be of the most nutritionally dense foods packed with high total fat content, walnuts, in particular, have polyunsaturated fatty acids in them as the predominant type of fat and loads of omega 3 fatty acids such as alpha-linolenic acid that helps protect your liver and cardiovascular system. walnuts are also full of protein and fiber that helps you stay full for longer and lowers your cravings and food consumption as well as promote gut health and give you healthy bowel motions.
They are very rich in vitamin E which has strong antioxidant properties, polyphenols, and phytosterols that are capable of lowering LDL cholesterol levels and free radical damage
Walnuts are rich in magnesium, glutathione, and the amino acid arginine which have some anti-inflammatory properties and help remove the toxic ammonia from the liver and convert it into urea that gets eliminated in the urine
It was found that people who follow the Mediterranean diet and consume more walnuts have lower blood pressure levels, better diabetes control, and overall better liver health
Walnuts also support healthy brain function and improve your learning and memory skills and slow down the progression of some neurodegenerative diseases like dementia
Walnuts are a great snack to have they are toasty, crunchy, and satisfying with a mix of other types of nuts, they can be used to add texture to baked goods like pies and cakes they can be added to salads or chopped in granola bars or on oatmeal and low-fat yogurt if you want a light healthy snack.
3. Soybeans
Soybeans are a species of legumes that is most abundantly used in east Asian countries and has been modified and turned into various soybean products like tofu and soybean milk which has been a great vegan substitute for meat and a lactose-free type of milk that aids people with lactose intolerance to get milk benefits without the gastrointestinal troubles.
Soybeans are excellent plant sources of dietary proteins with most of their protein content being in the form of glycinin and beta conglycinin which has been proven to reduce the risk of fatty liver disease progression that is caused by high-fat diets, this protein has a positive impact on increasing adiponectin concentrations which has a very important role in glucose and lipid metabolism as it activates muscle glucose utilization and induces muscle and hepatic fatty acid oxidation leading to lower hepatic glucose and fatty acids production and lowering the level of circulating triglycerides and free fatty acids so not only does it prevent fatty liver disease but it also ameliorates the harmful effects of obesity and dyslipidemia.
Soybeans also have a positive impact on lowering the symptoms of menopause like hot flashes, abdominal cramps, and mood swings as it is rich in phytosterols, they are also full of fiber that makes them ideal for weight loss and for controlling the symptoms of type 2 diabetes and improving heart health through their content of linolenic acid one of the well-known omega 3 fatty acids.
Soybeans are very versatile and can be used in making all sorts of dishes but they are used mainly as vegetarian-friendly options to use instead of meat so they can be made into a kebab, you can turn tofu into popcorn fried chicken or make soybean ragu and Currys with some white rice, you can also use them to make wonderful falafel from scratch with some chickpeas or hummus, many many recipes if you search well enough you can turn them into all sorts of delicious plates.
4. Turmeric
Turmeric is a fantastic root vegetable that has been used for centuries for its wonderful health effects and medicinal properties it contains a powerful fat-soluble compound called curcumin that has been used widely for its wonderful antioxidant and anti-inflammatory actions it helps detoxify your liver through stimulating the production of enzymes that help flush away toxins from your body and decrease the free radical damage inside the cells, it also ensures the steady smooth flow of bile through the bile ducts of the liver, curcumin also has a fibrinolytic activity that helps save your liver from fibrosis and cirrhosis.
Curcumin has been proven to have beneficial health effects on the endothelial lining of blood vessels and it protects your brain from neurodegenerative conditions, it also helps you fight some types of cancer and reduces angiogenesis and cancer metastasis
Curcumin is poorly absorbed through the bloodstream so it is best to consume it with fatty food to enhance its absorption or add some black pepper to turmeric powder as it contains piperine that makes its absorption more effective you can add a teaspoon of turmeric to warm milk and drink it or just add it to curry and chicken stews to get some of its wonderful health effects.
5. Avocados
This fruit is a great option that everybody should eat more of in their diets, they are delicious and full of nutrition, they are extremely concentrated in fat content unlike any other type of fruit which is usually very high on carbohydrates, avocados, and avocado oil are as beneficial as olive oil with their high content of oleic acid a heart-healthy monounsaturated fatty acid that is responsible for the many health benefits of avocados, these unsaturated fats help you reduce the levels of triglycerides and total cholesterol in the blood which saves internal organs from unhealthy visceral fat accumulation, especially around the liver.
Avocados also have lots of fiber which is known to enhance gut health by promoting gut microbiome diversity and forming a healthy stool consistency.
Avocados are high on antioxidants that lower the rate of inflammatory cytokines in your body and protect you from the oxidative damage done by the reactive oxygen species that arise as byproducts to the various metabolic processes in our cells.
Avocados are great also for controlling insulin and glucose levels in the blood since they have a low glycemic index giving an overall weight loss promoting action and helping maintain ideal body weight.
Their fat content as well helps you absorb fat-soluble vitamins like vitamins A, D, E, K more effectively which could be hindered if you have a liver problem since liver diseases can lead to malabsorption syndrome they are high in vitamin C and folate as well to rejuvenate your cells and boost your immunity.
Avocados can be used in all sorts of recipes they make wonderful silky smooth creamy drinks, they make delicious dips most famously guacamole the great Mexican dip that fits perfectly with all types of food, it can be diced and added to different salads along with a healthy protein option like chicken or salmon, avocados can be sliced and put on top of breakfast sandwiches and in tacos, burritos, even on top of burgers, it is also fantastic in desserts in making creamy chocolate mousse, and fudgy brownies as a substitute for heavy dairy products.
6. Coffee
Many people around the world depend on a nice cup of coffee to start their day and fortunately coffee is full of benefits, not only does it give you a high boost of energy and makes your feel ready to conquer the world but it also has been proven to lower the risk of obesity and lowers the amount of body fat along with the increased surge of physical activity it can help you avoid developing heart diseases and diabetes which are contributing factors for the development of steatosis.
Research has shown that coffee is wonderful for people with liver disease since it lowers the accumulation of fat around the liver and slows the progression to liver cirrhosis which is the main cause of developing liver cancer. coffee has caffeine in it and when it gets digested in the gut it produces chemicals like paraxanthine which is the main factor that delays the development of fibrosis and scar tissue in the liver parenchyma.
Coffee is also high on antioxidants such as kahweol and cafestol which lower the free radical damage on your cells and protect you from getting some types of cancer including hepatocellular carcinoma but in order to get these benefits you have to drink at least 3 cups of coffee every day to get the necessary amount of these substances which in real life can be hard to follow as coffee can be overwhelming for many people and can lead to headaches, palpitations, anxiety, and sleep disorders.
7. Spinach
Spinach among many other leafy greens is exceptional for liver problems especially non-alcoholic fatty liver disease since they are full of antioxidants and antiinflammatories that help you lower the rate of oxidative damage to your DNA. spinach has been proven to lower the risk of developing heart disease and some types of cancers like breast and prostate cancer and lowers your chances of developing gallstones.
Spinach is also full of nutrients like magnesium, folate, polyphenols like lutein, beta carotenes, and zeaxanthin, and a big bunch of vitamins like vitamin C, A, and K which are highly needed if you suffer from liver disease since your body can’t produce enough vitamin K and coagulation factors that are necessary for blood clotting and controlling hemorrhage.
The high level of carotenoids in spinach not only lowers the rate of disease progression but also helps prevent the disease in its early stages.
Leafy vegetables are also high in nitrates which have been proven to boost cell metabolism and lower your blood pressure and enhance insulin sensitivity protecting you from developing metabolic conditions, stopping the accumulation of fat around the liver even if you are on a high-fat diet
Spinach is easy to add to your meals you can make salads with them mixed with other leafy vegetables along with some lemon and olive oil to make a simple dressing, you can put them in sandwiches, mix them with your favorite cheese and use them as pie fillings, you can add them to pasta to make them healthier, you can also use them to make a healthy green smoothie to start your day with a refreshing cleanse.
8. Fatty Fish
Ironically enough fatty fish is one of the best food options that combat fatty liver disease with their high content of healthy fats that help you lose weight through lowering your cholesterol and triglycerides levels along with their anti-inflammatory properties that delay the progression of liver disease and decrease the rate of fat accumulation around your internal organs fish is also high on omega 3 fatty acids that are great for your heart and brain health, they also accelerate chylomicron triglycerides clearance by increasing lipoprotein lipase activity which results in inhibiting lipogenesis and stimulates fatty acid oxidation.
That is why substituting red meat with healthy fatty fish options like tuna, salmon, sardines, trout, and many others can greatly enhance your health, doctors recommend you consume fatty fish at least twice every week to stay in a good shape, and for some people who don’t like eating fish, there are plenty of fish oil supplements in the market with EPA and DHA fatty acids that you can use to provide you with the same benefits.
Types of food to avoid with fatty liver disease:
In general, there are certain types of food you should stay away from if you suffer from fatty liver disease as they can make the condition worse and increase the rate of inflammation in the body and hasten the progression to liver cirrhosis and cancer so it is best to avoid them as much as possible
1. Alcohol:
Alcohol is a major contributor to fat accumulation around your liver and is an entity on its own in causing fatty liver disease as the process of breaking down alcohol produces harmful substances to your liver that damage the cells and promote inflammation.
So it is best to lower your consumption or even abstain from drinking alcohol altogether if you want a healthy liver.
2. Sugary foods:
Sugar is one of the main causes of fat deposition around the liver especially high fructose and sucrose sugars they are as damaging as alcohol to your liver even if you don’t have diabetes or obesity it can still harm your liver as this sugar gets converted by the liver into lipids through de novo lipogenesis that gets stored inside your cells and promotes inflammation.
3. Fried food:
Foods are usually fried in saturated fats that get deposited on the liver and increase your level of LDL cholesterol the bad type that clogs your blood vessels.
Another important factor in fried food is that they are usually high on salt and calories which increases the risk of hypertension and obesity that increase in turn promote the development of fatty liver and liver cancer.
4. White bread and rice:
Unlike brown rice and whole grains, white flour is usually highly processed and lacks the fiber content that helps control your blood sugar levels so they usually lead to higher sugar spikes that can lead to more lipogenesis and increased inflammation in your liver cells.
5. Red meat:
Processed meat and red meat are high in saturated fats and salt if eaten in excess like in the western diet they can lead to steatosis, dyslipidemia, and hypertension they are considered to be carcinogenic as well which means they also increase your risk of developing hepatocellular carcinoma.
It is advised to substitute red meat with fatty fish to get the most out of the omega 3 fatty acid content in them.