In particular, the Mediterranean diet is a solution that is clearly proven to be effective in reducing fat accumulation in the liver.
The Mediterranean diet comes from the traditional eating habits of countries along the Mediterranean such as Greece, Italy, Spain, including:
Mainly plant-based foods: vegetables, fruits, beans, nuts, whole grains.
Healthy fats: prioritize olive oil, avocados, nuts over animal fat.
High-quality squid: sea fish, poultry, eggs and yogurt.
Minimize refined sugar and ultra-processed foods.
According to the World Health Organization (WHO), the Mediterranean diet is one of the best eating models for preventing chronic diseases, improving metabolism and prolonging life.
A 2023 study published in the Journal of Hepatology followed 294 NAFLD patients for 12 months. The group that followed the Mediterranean diet had an average reduction of 39% of liver fat (measured by MRI) and significantly improved liver enzyme (ALT, AST) levels compared to the control group.
Key mechanisms to help reverse fatty liver include:
Increase insulin sensitivity thanks to foods rich in fiber and monounsaturated fats.
Reduce oxidative stress thanks to the high content of polyphenols, flavonoids from vegetables and olive oil.
Reduce endogenous fatty acid synthesis - by cutting processed foods and refined sugar.
Whole olive oil contains oleic acid and polyphenols that can reduce inflammation and elevate fatty liver.
Using 20-30 ml of olive oil/day significantly reduces liver fat levels and improves blood lipids in fatty liver patients.
Fatty fish (almonds, sardines, mackerel) are rich sources of omega-3 - a fatty acid with strong anti-inflammatory effects, reducing triglyceride accumulation in the liver, recommended by the American Heart Association (AHA) in the treatment of NAFLD support.
Although it is called "mediterania", this model can be completely adjusted to suit local ingredients:
Replace the white rice balls with brown rice, oatmeal, sweet potatoes.
Prioritize leafy greens, cabbage, tomatoes, carrots, and okra.
Use olive oil or sesame oil, sunflower oil instead of animal fat.
Replace the red meat with mackerel, saba, chicken breast.
dessert with low-sugar fresh fruits such as grapefruit, apples, oranges instead of cakes.
Combining this diet with regular physical activity (at least 150 minutes/week) will help increase the effectiveness of liver fat reversal.
