7 things to do every day to help reduce fatty liver

Fatty liver occurs when fat accumulates excessively (exceeding 5-10% of liver weight). If left uncontrolled, this condition can progress to hepatitis, cirrhosis or increase the risk of cardiovascular disease. According to experts, simple changes in daily lifestyle can contribute to reducing the amount of fat in the liver.

Exercise properly

Exercise is one of the simplest ways to reduce liver fat. Aerobic exercises such as brisk walking, cycling, swimming and strength training can all help reduce the amount of fat stored in the liver, even if there is no significant weight loss.

Adults should maintain at least 150 minutes of moderate-intensity physical activity per week, equivalent to about 30 minutes per day, for at least 5 days.

Drink coffee in moderation

Drinking about 2-3 cups of coffee a day can help reduce the risk of liver diseases. Antioxidant compounds in coffee are thought to help reduce inflammation and protect liver cells. Black coffee is a better choice because it doesn’t contain added fat or sugar, according to Dr Healthline.

However, because coffee contains caffeine, each person should adjust the amount of drinking to suit their body’s tolerance. If 2-3 cups of coffee make you feel restless, nervous or anxious, reduce your consumption or choose another more suitable drink.

Weight control

Weight loss is an important goal for overweight or obese people with fatty liver. According to Verywell Healthlosing about 5-10% of body weight can also help improve fat accumulation in the liver and reduce inflammation. Instead of applying too strict a diet, you should prioritize losing weight slowly by combining healthy eating, reasonable rest and regular exercise.

Limit sugary drinks

Soft drinks, milk tea, energy drinks and drinks high in added sugar can increase the amount of fat in the liver. Fructose is a type of sugar commonly found in processed drinks that has been linked to the development of non-alcoholic fatty liver disease. Replacing soft drinks with water, unsweetened tea or low-sugar coffee can help reduce your sugar intake.

Eat more fiber

Fiber found in green vegetables, fruits, beans, oats and whole grains helps increase feelings of fullness, aids in weight control and improves metabolic health.

Theo Times of Indiaincreasing fiber can contribute to reducing the amount of fat accumulated in the liver and improving insulin sensitivity – an important factor in people with fatty liver.

Prioritize healthy foods

A Mediterranean-style diet rich in vegetables, fruits, whole grains, fatty fish, legumes and healthy fats like olive oil may be beneficial. On the contrary, you should limit processed foods, processed meats, fried foods and foods high in saturated fat because they can promote fat accumulation in the liver.

Limit alcohol

Alcohol is one of the causes of liver damage. Regardless of the cause of fatty liver disease, limiting alcohol is still very important. This habit helps reduce pressure on the liver and limit the risk of the disease getting worse.