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Fatty Liver- Definition, Symptoms, 14 Foods To Reverse, and More

Fatty Liver Definition

Fatty liver is a common disease characterized by the accumulation of fatty acids and triglycerides around the liver, preventing performing vital functions such as processing substances and eliminating toxins.

There are two types of fatty liver, the one produced by alcohol and the nonalcoholic one.

Fatty liver due to alcohol is caused by the abuse of drinks with high alcohol levels for a long time that the organ metabolizes until it collapses, which minimizes its ability to process fat. If it continues with alcohol intake, it produces small lesions called cirrhosis on a large scale.

On the other hand, the nonalcoholic fatty liver suffers a similar inflammation due to excess consumption of foods with high levels of fats or due to diabetes, which together with being overweight or obese can also cause liver cirrhosis.

What are the Symptoms of Fatty Liver?

fatty liver

Although the doctor is the one who gives a final diagnosis, among the symptoms of fatty liver are:

  • Pain in the upper right part of the abdomen
  • Chronic tiredness or fatigue
  • Feeling of heaviness
  • Abdominal swelling
  • Loss of appetite
  • Sickness
  • Confusion, poor memory, and even trouble concentrating.

Best 14 Foods to Reverse of Fatty Liver

fatty liver

Combat fatty liver, the recommendation is to stop alcohol, if that is its cause, or to gradually lose weight. Likewise, it would help if you corrected your diet, avoid processed foods, carbonated drinks, drinks such as artificial juices, junk foods, and pastries.

Also, the consumption of certain foods can improve the functioning of our liver, alleviating the symptoms.

1. Coffee

Coffee is one of the excellent drinks to drink to protect and promote a healthy liver. Various studies have shown that drinking coffee reduces abnormal liver enzymes.

So coffee drinkers are less likely to suffer from liver disease than those who don’t drink. It is due to the action of caffeine, which causes abnormal liver enzymes to decrease.

The following health benefits of coffee:

  • It reduces the risk of cirrhosis or permanent liver damage.
  • Increases levels of the antioxidant glutathione. Glutathione considers a master antioxidant as it makes the other antioxidants work at an ideal level.
  • Reduces the danger of developing a common type of liver cancer.
  • It decreases inflammation.

All of these benefits come from coffee’s ability to prevent fat and collagen accumulation, two of the primary markers of liver disease.

Although coffee has other health benefits, your liver will thank you for that cup of coffee every morning.

2. Green Vegetables

  • Studies have shown that eating vegetables like broccoli, kale, Brussels sprouts, and spinach helps prevent fat build-up in the liver.
  • These vegetables are known for their high content of fiber and other beneficial compounds.
  • They will also give you the added benefit of losing weight. These vegetables increase the levels of detoxification enzymes and protect against liver damage.
  • This effect remained active, even when the Brussels sprouts cook.
  • On the other hand, the extract that sprouts from broccoli is rich in beneficial compounds, which improve the level of liver enzymes and help reduce oxidative stress.
  • The extract that sprouts from broccoli and other green vegetables is beneficial for a healthy liver.
  • Roast them with garlic, lemon, or balsamic vinegar to make them healthy and tasty food.

3. Fish Fat

Fish such as salmon, trout, sardines, sea bass, and tuna are rich in Omega 3 fatty acids.

These fatty acids will bring you the following benefits:

    • They prevent and improve fat levels in the liver.
    • They maintain normal enzyme levels.
    • It improves insulin resistance.
    • It reduces inflammation.
    • While consuming Omega 3 fatty acids is beneficial for your liver, it is not the only thing to consider.
    • The consumption of Omega 6 fats is also essential. Because it is a fat that not produce in the body, it must ingest through certain foods, and one of those foods is some vegetable oils.
    • Be aware of the ratio of Omega 3 to Omega 6 fats you eat. Since if you exceed the recommended limit of both fats, it can lead to liver disease development.
    • The consumption of both fats will depend on the age and sex of each person.

4. Oat Flakes

  • The carbohydrates from oats will give your body energy. And its high fiber content will keep your cholesterol level under control.
  • This way, oatmeal helps reduce bad LDL cholesterol and stimulates the liver to produce good HDL cholesterol, clean the blood vessels’ walls, thus protecting your heart.
  • So the fiber content present in oats will make you feel satisfied, full of energy and promote your liver’s proper functioning so that cholesterol remains stable and avoids a fatty liver.

5. Walnuts

  • Walnuts are rich in antioxidant vitamin E, fiber, phytosterols, polyphenols, and Omega 3 unsaturated fatty acids. Just 1 ounce will provide more than a third of our daily needs.
  • The phytochemicals present in them can reduce the concentrations of low-density lipoproteins LDL and free radicals, respectively. Also, walnuts do not have cholesterol.
  • People who suffer from it disease who eat walnuts have had better liver function tests.

6. Tofu

  • Tofu (soy cheese) is an oriental food that prepares from soybeans, water, and coagulant.
  • The soy protein contained in tofu reduces the fat accumulated in the liver. Also, tofu is a food rich in protein and low in fat, which will help you control weight.

7. Avocado

  • Avocado contains potent chemicals that could reduce liver damage.
  • It protects avocado against liver injury, a group of rats with liver damage caused by galactosamine, a potent liver toxin.
  • The avocado accelerates the decline in liver damage, as measured by changes in specific liver enzymes’ levels.
  • Besides offering a rich flavor and nutrition, avocados are rich in healthy fats and fiber, helping with weight control and improving liver health.
  • So everyone should eat more avocados.

8. Sunflower Seeds

  • Sunflower seeds are rich in fiber and high in vitamin E, a powerful antioxidant that can protect the liver from further damage.
  • Also, its unsaturated fatty acids help keep cholesterol and high triglycerides under control, which is beneficial for the fatty liver.

9. Low-Fat Dairy

  • Dairy products are rich in whey, a protein that can protect the liver from further damage.
  • It finds that the administration of whey proteins reduces glucose levels. An effect is beneficial in decreasing liver triglycerides.
  • Consequently, whey protein reduces the infiltration of fat in hepatocytes, the name by which liver cells define.

10. Olive Oil

  • This oil is rich in omega 3 fatty acids and is healthier to cook than other fats on the market.
  • Fatty liver found that consuming a 6.5 ml teaspoon of olive oil a day improved liver enzyme and fat levels. It also observes that elevated levels of a protein associated with positive metabolic effects.
  • Effects olive oil consumes, including less fat accumulation in the liver, improved blood levels of liver enzymes, and better insulin sensitivity.
  • The growth of fat in the liver is one of the first stages of liver disease.
  • Therefore, olive oil’s positive effects on fat in the liver and other health aspects make it valuable for a healthy diet.

11. Garlic

  • Garlic, more than an herb used to flavor food, is a food with multiple properties that have been used to combat several diseases.
  • Its powdered supplements can reduce body weight and fat in people with nonalcoholic fatty liver disease.

12. Green Tea

  • Green tea can disrupt fat absorption, which indicates that it could also reduce fat accumulated in the liver and improve liver function.
  • It added to other benefits such as reducing cholesterol levels and helping to sleep.
  • A cup of green tea every day can help block the absorption of fat in the liver, improve liver function, and reverse the decline in antioxidant defenses in the liver.

13. Ginger

  • Ginger contains antioxidants and also helps lower triglycerides.
  • You can make a ginger tea with two tablespoons of ginger root in hot water, let it sharp for a few minutes, and drink.
  • Another option is to add grated raw ginger to salads.

14. Grapefruit

  • is believed to activate certain chemicals responsible for the oxidation of fatty acids, thereby reducing weight.
  • In general, for those who suffer from the disease, it is recommended to eat fruits, vegetables, and whole grains and avoid foods with a high glycemic index, such as white bread, white rice, potatoes, animal fats, and sports drinks, soft drinks, fruit juices.
  • And avoid excessive alcohol consumption at all costs (more than 14 drinks a week for men and 7 for women).


Although there currently no medications approved by the US Food and Drug Administration (FDA), reducing your body weight by at least 10% can help reduce fatty liver.

Physical activity and promoting a healthy diet with foods aid in reverse nonalcoholic fatty liver disease.

Also Read: Allergic Rhinitis – Definition, 10 Home Remedies to Combat

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