The human liver normally needs a small amount of fat. However, having fat that makes up 5-10% of the weight of the liver is detrimental. This may lead to serious health problems, such as “Fatty Liver Disease”. This condition results when there is excessive accumulation of fat in the liver. However, it is possible to fight fatty liver naturally and can be corrected through lifestyle changes. Some of these modifications include:
Tapering off of bad carbohydrates
Bad carbohydrates include: refined sugars and flours, pastries, soda, wheat bread, and other processed or refined food. This is because these carbohydrates are converted into triglycerides. These triglycerides are the type of fats that get accumulated in the liver causing fatty liver.
Eat healthy carbohydrates
Instead of eating processed or refined food, eat vegetables, fruits and beans.
Avoid Bad Fats or LDL
Low density Lipoproteins (LDL) are found in Trans and saturated fats. Therefore, an individual must shy away from foods rich in saturated fats. Some of these include whole fat, dairy products, pork, lard, lamb, ice cream, chicken (with skin), cheese, butter, beef, and others to help in fighting fatty liver naturally. On the other hand, foods rich in trans-fat consist of vegetable shortening, stick margarine, packed appetizers like chips and crackers, muffins, fried foods, dough nuts, cookies, candy bars, cakes, baked pastries, and others.
Taking omega 3 supplements has health benefits related to liver function.
Have enough good fats or HDL
High Density Lipoproteins (HDL) are found in polyunsaturated and monounsaturated fats. This includes cold pressed oil and oils rich in omega 3 fatty acids. Some examples of these oils are canola oil, olive oil, peanut oil, sunflower oil, and sesame oil. Food such as pecans, peanuts, peanut butter, olives, hazelnuts, avocados, and almonds are some examples of food rich in monounsaturated fats. On the other hand, foods rich in polyunsaturated fats include walnuts, tuna, trout, tofu, sunflower, soymilk, soybean oil, sesame seeds, sardines, salmon, safflower oil, pumpkin seeds, mackerel, herring, flaxseed, corn oil, and others.
Examine Seasoning Ingredients
Use seasonings that are less in salt and sugar. On the other hand, it is better to make use of natural seasonings, such as lemon juice or vinegar in lieu of salt, and organic honey as replacement of refined sugar.
Include Healthy Spices
Studies have shown that turmeric and cumin heal fatty liver conditions. These can be added to dishes to supplement faster healing.
Limit alcohol intake
Alcohol is one of the major causes of fatty liver. Therefore, it must be cut-off or limited to a minimum amount.
Lose weight
Obese people have too much fat accumulation. Thus, losing weight may help reduce fat in the body and free one’s liver from fat.
Exercise Regularly
Exercise is good not only for fatty liver but for the entire body. It helps one maintain over all well-being. Exercise for at least 30 minutes per day.
These healthy practices should not only be done by people with fatty liver disease. These practices can also be observed even by healthy individuals as a preventive method to fighting fatty liver naturally. By doing so, one could maintain a balanced diet and live a healthy life free from illnesses.
