How to Prevent or Reverse Liver Fat - 3 Simple Steps

Written by Henrik Rothen

Feb.11 - 2024 12:41 PM CET

How to Prevent or Reverse Liver Fat.

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While liver disease and fat accumulation in the liver are often exclusively associated with excessive alcohol consumption, this is not the sole trigger. Poor dietary choices can lay the foundation for liver fat, a condition known as non-alcoholic fatty liver disease (NAFLD). NAFLD is a general term for a group of conditions caused by the accumulation of fat in the liver.

According to Greek health site Oloygeia, The NHS explains that it's common in people who are overweight or obese.

On the flip side, healthy dietary modifications could prevent or even reverse this type of liver disease. Thus, a dietitian described three key changes that could achieve this.

"There are -yet- no medical treatments for non-alcoholic fatty liver disease," stated Annie Guinane, a dietitian and nutritionist at the University of Chicago Medical Center, adding:

"This means that a healthy diet and regular exercise are the best ways to prevent the onset of liver damage and to reverse liver disease when it's in its early stages."

"We know people don't want to feel like they're on a diet, so we work very hard with our patients to help them focus on lifestyle changes, which include healthy eating, exercise, and good sleep quality," the expert further emphasized.

3 Changes to Help with Liver Fat

With this in mind, the dietitian recommended the following modifications that may surprise you:

  • Drink three cups of coffee a day.

  • Consume four tablespoons of olive oil a day.

  • Follow a Mediterranean diet.

Renowned for its abundant health benefits, the Mediterranean diet combines the authentic lifestyle of people living by the Mediterranean Sea. Generally, it's rich in vegetables, fruits, legumes, nuts, beans, cereals, and fish.

On the other hand, foods like poultry, eggs, cheese, and yogurt are consumed in moderation, while sweets and red meats are chosen mainly for special occasions.

Dr. Guinane explained that the Mediterranean diet could also reduce the risk of heart diseases and keep away precursor factors like high blood pressure and "bad" cholesterol.

"This is important because both heart diseases and diabetes are strong risk factors for fatty liver disease," the dietitian added.