Below are types of oils that are highly appreciated by international medical studies for their effectiveness in supporting the reversal of fatty liver.
Whole olive oil
Olive oil is the heart of the Mediterranean diet, which is known to reduce the risk of cardiovascular disease and metabolic disorders.
A large-scale study published in the Journal of Hepatology followed more than 1,000 NAFLD patients and showed that using extra virgin olive oil in the daily diet significantly reduces liver fat, improves liver enzymes (ALT, AST) and increases insulin sensitivity.
Olive oil is rich in monounsaturated fatty acids (MUFA) and polyphenols that have anti-inflammatory, antioxidant effects, supporting the oxidation of fatty acids in the liver.
Use olive oil for salad dressing, cook at low temperatures or sprinkle on boiled vegetables to enhance flavor and preserve nutrients.
Flaxseed oil
Flaxseed oil is a rich source of alpha-linolenic acid (ALA), a form of plant omega-3 with powerful anti-inflammatory effects.
When flaxseed oil is added to the diet for 12 weeks, NAFLD patients significantly reduce liver fat and triglyceride levels in the blood. Omega-3 in flaxseed oil helps regulate gene expression related to lipid metabolism and reduce oxidative stress in liver cells.
Flaxseed oil should be used in a cooler, can be added to yogurt, smoothies, or used in salads.
Fish oil
Fish oil contains EPA and DHA - 2 omega-3 fatty acids that are highly effective in improving fatty liver condition and insulin resistance.
Using 2-4g of omega-3 from fish oil per day helps reduce the fat accumulated in the liver by up to 30% after 6 months. EPA and DHA also help reduce liver tissue inflammation and limit the progression from fatty liver to cirrhosis.
You can supplement fish oil through omega-3 capsules that meet pharmaceutical standards, or increase the consumption of fatty fish such as salmon, mackerel, and sardines.
Avocado oil
Avocado oil is a source of monounsaturated fats rich in vitamin E and phytosterols, which have anti-inflammatory and liver-protective effects.
The stool has fatty liver when adding avocado oil to the diet for the results of significantly reducing liver fat and improving corporal function in liver cells.
Avocado oil has a high smoke point, suitable for light frying, pan-frying or baking while still retaining nutritional value.
Sesame oil
Sesame oil contains Sesamine, a lignan that can inhibit lipid synthesis in the liver and increase fat breakdown.
Sesame oil is often used to flavor dishes, should be used in moderation (1-2 tablespoons/day) due to its rich and energetic flavor.
