How to prevent fatty liver

Fatty liver is a condition in which excess fat accumulates in the liver. The disease occurs in young people often due to unhealthy lifestyles such as eating a lot of fatty foods, drinking too much alcohol, lack of exercise leading to obesity… Fatty liver can progress, causing hepatitis and cirrhosis. liver when left untreated. However, maintaining good habits can aid in preventing this disease.

Eat healthy

The diet should be balanced, prioritizing fruits and vegetables, lean protein, and whole grains. Adding liver-healthy foods like berries, green leafy vegetables, and fatty fish (salmon, herring, sardines) may help. Limit processed foods, high in sugar, trans and saturated fats to avoid fat accumulation in the liver. These types of fats found in fried foods, fast foods, and processed meats can worsen fatty liver.

Exercise regularly

Regular exercise promotes burning of excess fat, especially liver fat. Adults should aim to do moderate aerobic exercise (swimming, cycling, walking…) for 150 minutes or more per week. Exercises that increase muscle strength also help speed up metabolism, encouraging fat loss. Suitable exercises include lifting weights, jogging, planking, squatting, maintaining 50-75 minutes per week.

Maintain a healthy weight

Losing weight when overweight helps reduce liver fat. Losing 5-10% of body weight is also helpful in reversing fatty liver disease. Combining a calorie-reduced diet with regular exercise helps limit fat in the liver and enhance liver function.

Limit alcohol intake

Alcohol can make liver damage worse, especially in people with fatty liver disease. The way to help the liver recover from damage and prevent other diseases is to reduce or not drink alcohol. Men should only drink a maximum of two glasses of wine, and women one glass of wine per day.

Drink enough water

Drinking enough water promotes healthy liver function by aiding digestion and better processing of toxins and fats. For the liver to function well, adults should drink 1.8-2 liters of water per day.