Columnist Nozaina: A balanced diet rich in plant-based or lean protein, fiber, and healthy fat lowers the risk of diseases, promotes healthy weight loss, and improves liver health. NAFLD (Nonalcoholic fatty liver disease) is the common cause of liver disease. NAFLD is common in type 2 diabetic and obese people. There are two types of NAFLD.

*NASH (Nonalcoholic steatohepatitis): Accompanied by inflammation and can lead to liver failure and cirrhosis if left untreated.

*NAFL (Nonalcoholic fatty liver): Excess fat stored in the liver without inflammation. Liver enlargement may cause pain.

The liver removes toxins from the body and produces bile, a greenish-yellow fluid that breaks down fat into fatty acids. Fatty liver disease harms the liver and stops it from working. Lifestyle changes can help with it.

The management for obese or overweight people with non-alcoholic fatty liver disease is gradual weight loss through a combination of healthy eating habits, calorie reduction, and exercise.

A healthy diet for fatty liver disease containswhole grains, vegetables, limited alcohol, fruits, and legumes.

*Several foods are healthy for the liver. Green leafy vegetables contain compounds that may help to fight fatty liver disease. An observational study in 2021 found that spinach consumption decreased the possibility of NAFLD due to its polyphenol and nitrate content. The study focused on raw spinach rather than cooked spinach because cooking may lower the antioxidant activity and polyphenol content.

*Coffee may help lower abnormal liver enzymes. A 2021 review found that daily consumption of one cup of coffee is related to a decreased possibility of developing non-alcoholic fatty liver and also reduced the danger of the progression of liver fibrosis in those patients who are already diagnosed with NAFLD.

*Curcumin is the active ingredient of turmeric. High doses of curcumin may decrease the markers of liver damage in NAFLD people. Several studies revealed that turmeric may lower AST (Aspartate aminotransferase) and ALT (Serum alanine aminotransferase) enzymes that are abnormally high in people with fatty liver disease.

*Soy and beans reduce the risk of nonalcoholic fatty liver disease. A scientific review of diet and liver shows that legumes (soybeans, peas, lentils, and chickpeas) are nutrient-dense foods that contain resistant starches that may help improve gut health. Legumes may also help to lower blood glucose levels and triglycerides in obese people. A 2019 study found that a diet rich in legumes helps to decrease the probability of NAFLD.

*Fatty fish are high in omega-3 fatty acids, which decrease fat levels and inflammation. Research revealed that omega-3 fatty acids may reduce liver fat, lower triglyceride levels, and boost protective HDL cholesterol. Whole grains decrease the hazard of NAFLD-associated diseases. Studies have revealed that a nutritious diet rich in fiber foods such as oats could be effective for this disease and reduce triglyceride levels.

*Nuts help reduce inflammation, oxidative stress, and insulin resistance and lower the prevalence of nonalcoholic fatty liver disease. The largest study found that increased consumption of nuts was linked with a decreased risk of NAFLD. Another study found that walnut consumption in people with fatty liver disease improved liver function tests.

*Replace saturated fat sources such as fatty meat, butter, cured meat, and sausages with unsaturated fat (nut butter, olive oil, fatty fish, and avocado). Unsaturated fats are helpful for fatty liver patients.

*Garlic not only adds flavor to food but also improves overall health. Experimental studies reveal that garlic powder supplements help to reduce fat and body weight in people with this disease.

*A 2020 study revealed that NAFLD people who took 800 mg of garlic powder every day for fifteen weeks presented a significantreduction in liver fat and improved levels of enzymes.

Foods to Avoid

If you have NAFLD avoid or limit the consumption of certain foods or sparingly use them. These foods raise blood sugar levels or contribute to weight gain.

*Avoid sugary foods such as fruit juices, candy, cookies, and sodas because high blood sugar increases fat buildup in the liver.

*Avoid fried foods because they are high in calories and fat.

*Alcohol could be a cause of liver disease.  Too much salt consumption increases the probability of NAFLD. Limit the intake of sodium to less than 2300 mg per day. HTN patients should limit their salt intake to 1500 mg daily.

*Avoid white pasta, bread, and rice. They are made from highly processed white flour that can increase blood sugar levels.

*Avoid red meat (pork and beef) high in saturated fat and sodium.

Lifestyle Modifications Help to Improve Liver Health

*Stay physically active. Regular exercise helps to manage liver diseases and lose weight. Set a goal to be physically active with at least 30 minutes of aerobic exercise on most days of the week.

*Monitor and limit your sugar and saturated fat intake to manage triglyceride and cholesterol levels. Fatty liver and diabetes often occur together. Regular exercise and a balanced diet may help to manage both conditions.

Always remember that fatty liver cannot improve overnight. Increased consumption of plant-based foods, reduced alcohol, and maintaining a healthy weight can help. A healthy lifestyle through diet and exercise helps to manage disease and prevent further complications. Regular physical activity such as aerobics (swimming, brisk walking, or cycling) improves insulin sensitivity, decreases liver fat, and promotes overall metabolic health. Strength training exercises enhance muscle mass, reduce body fat, and support better liver function and glucose metabolism. Consistent physical activity helps to manage weight, which helps to reverse fatty liver.

A balanced diet complements physical activity. Focus on whole grains, plenty of fruits, vegetables, lean meat, and healthy fats in fish, nuts, and seeds. Reduce refined carbs, sugar intake, and saturated fat. Avoid alcohol and processed foods to prevent further liver damage. The Mediterranean diet is known for its anti-inflammatory benefits and is also beneficial for fatty liver disease.  A 5-10% reduction in body weight reduces inflammation, improves liver health, and reverses early-stage fatty liver disease. A healthy diet and exercise improve liver function, prevent severe liver problems, and improve overall quality of life.