How do I improve my liver health and get rid of a fatty liver?

How do I improve my liver health and get rid of a fatty liver?

Non-alcoholic Fatty Liver occurs on a broad spectrum – from fatty liver/steatos, to inflammation in fatty liver/steatohepatitis or cirrhosis of liver. When left unchecked the condition could have serious consequences for your health, so it is imperative that you take the necessary steps to conquer this controllable disease. This can be achieved with a few dietary modifications and regular exercise.

Dietary Modifications

1. Consume a diet rich in whole grains
2. Use olive oil, sunflower oil & rice bran oil, in place of groundnut, coconut and dalda oil
3. Ensure your fat consumption is less than 30%
4. Poly-unsaturated fatty acids (PUFA) are better than saturated fatty acids
5. Avoid deep fried foods
6. Consume a low-carb, low-fat diet
7. Avoid adding sugar to hot/cold beverages
8. Avoid aerated/fizzy drinks
9. Avoid processed carbohydrates and red meat
10. Cut down on portion size & avoid second helpings
11. Intermittent fasting can be beneficial for some (Consult with your doctor)

Exercise and Physical activity

1. Moderate-intensity aerobic physical activity in 3-5 sessions for a total of 150-200 minutes, weekly
2. Resistance training
3. Aim to lose 5-7% of body weight

Other factors

1. Avoid consumption of alcohol
2. Keep blood sugar levels in check if diabetic
3. Avoid alternative medications
4. Get vaccinated for Hepatitis B