Prioritize fish rich in omega-3
One of the notable options is fish rich in omega-3 fatty acids such as salmon, sardines, mackerel, and herring. Omega-3 including EPA and DHA are related to lipid metabolism, inflammation and cardiovascular health - factors that are also closely related to metabolic fatty liver disease (MASLD).
Should steam, boil instead of frying fish
The cooking method can determine whether the fish dish is really good for the liver or not.
Steamed, boiled, grilled fish with little oil or cooked soup helps maintain nutritional value without adding too much fat and energy.
Conversely, deep-fried fish, breaded fish, or fish dishes that use a lot of sugary sauce can significantly increase the amount of fat, energy, and sugar in your diet.
People with MASLD improve their diet quality in a direction similar to the Mediterranean diet, prioritizing low-processed foods and limiting super-processed foods rich in sugar or saturated fat. Fish and seafood are part of this diet model.
Eat fish with vegetables, whole grains
A common mistake is to focus only on "foods good for the liver" and ignore the entire serving.
The Mediterranean diet has plenty of vegetables, fruits, nuts, olive oil, beans, whole grains, fish and seafood; while reducing added sugar, refined carbohydrates, saturated fat, processed foods and red or processed meat. This model is considered beneficial for liver fat reduction and metabolic health.
Therefore, a meal can combine steamed fish with green vegetables, beans or a moderate portion of brown rice, whole grains.
This combination helps increase fiber, limit excess energy and avoid turning fish into a meal high in refined starch or fat.
Fish rich in omega-3 can be a good link in a liver-protective diet, but the effectiveness lies in both diet and lifestyle.
People who have been diagnosed with fatty liver, hepatitis, or increased liver enzymes still need to be assessed by a doctor for the cause and extent of damage instead of self-treatment with food.
