Here are 6 foods rich in good fats, scientifically proven to help reduce liver fat and improve liver function.
Grilled salmon: Salmon is rich in omega-3 EPA and DHA fatty acids, which help reduce inflammation, reduce fat accumulation in the liver and improve insulin sensitivity.
According to research published in the Journal of Hepatology, eating salmon 2-3 times a week significantly reduces liver fat and improves liver enzyme indexes ALT, AST.
Bake salmon lightly or steam, avoid frying too much oil to avoid losing nutritional benefits.
staff butter: Avocado is a source of monounsaturated fat (MUFA), which helps reduce bad cholesterol (LDL) and increase good cholesterol (HDL), while also supporting visceral fat reduction, including liver fat.
According to the American Journal of Clinical Nutrition (2023), consuming a small amount of avocado per day helps reduce 20% of liver fat in people with NAFLD for 6 months.
How to use: Eat fresh butter, mix salads or make smoothies with unsweetened nut milk.
Roasted almonds: Contains oleic acid (Omega-9), vitamin E and polyphenols, which help protect liver cells from oxidative stress - the cause of liver damage when inflamed with fat.
A NIH study shows that a 12-week almond supplementation diet helps reduce 15% of liver fat and improve overall liver function.
How to use: Eat about 20-25 nuts/day, avoid pickled or sugary foods.
Whole olive oil: Olive oil contains oleic acid and natural polyphenols, which have anti-inflammatory effects, reduce insulin resistance and reduce fat accumulation in the liver.
Taking 1-2 tablespoons of olive oil a day helps reduce liver triglyceride levels and slows the progression of fatty liver inflammation.
Olive oil can be mixed with salad or added to soup after cooking.
Soaked chia seeds: Chia seeds are rich in alpha-linolenic acid (ALA) - a form of plant-based omega-3 that helps reduce inflammation and prevent liver fat accumulation.
According to the European Journal of Clinical Nutrition (2023), supplementing 15g of chia seeds/day helps reduce liver fat and balance blood lipids after 3 months.
How to use: Soak chia seeds in water, nut milk or mix with unsweetened yogurt.
Walnuts: Are a rich source of omega-3 ALA, and also contain arginine - an amino acid that supports the detoxification of am am amoniac in the liver, thereby reducing the metabolic burden.
People who ate 5-7 walnuts a day had a 25% lower liver fat content than the control group.
How to use: Eat raw or mix with green salad.
Not all fats are harmful to the liver. In fact, monounsaturated fats, omega-3s from fatty fish, avocado, nutritious nuts and olive oil have been scientifically proven to reduce inflammation, support metabolism and regenerate liver cells.
Incorporating these good fatty foods into your regular diet, along with a healthy lifestyle, is the key to restoring fatty liver sustainably and safely.
