Fried dishes high in oil
Fried foods are high in saturated fat and trans fat. When consumed in excess, the liver has to work overloaded to metabolize and store fat, leading to the accumulation of triglycerides in liver cells.
A diet rich in saturated fat increases the risk of fatty liver by 1.6 times compared to a low-fat diet.
High trans fat intake not only increases liver enzymes but also promotes inflammatory reactions, damaging liver cells.
Dishes to limit: French fries, fried chicken, fried cakes, and greasy fast foods.
fast food, processed foods high in salt
High sodium salt in sausages, cold meat, instant noodles... causes water stagnation and increases pressure on the liver. Excess salt makes the liver work harder to balance electrolytes, while increasing the risk of liver tissue fibrosis.
According to the World Health Organization (WHO), adults should not eat more than 5g of salt/day to reduce the risk of fatty liver and cardiovascular disease.
The group that eats salty foods regularly has a liver enzyme ALT index of 12% higher than the group that eats lightly.
Dishes to limit: sausage, bacon, instant noodles, salty canned foods.
Desserts high in sugar and refined starch
Monochets (especially fructose from corn silk, sweet candy) are directly converted into fat by the liver. Eating too much sugar causes fat to accumulate in the liver, which in the long run leads to fatty liver and insulin resistance.
High fructose consumption is directly associated with increased liver fat and liver enzymes even in people who are not overweight.
Dishes to limit: candy, carbonated soft drinks, sugary milk tea, white blood sugar.
Red meat and animal organs are overaged
Red meat (beef, Lamb...) and organs are rich in cholesterol, heme iron and saturated fat. Although it is a valuable source of nutrients, eating too much causes the liver to metabolize large amounts of fat and iron, causing oxidative stress and damaging liver cells.
People at risk of fatty liver should reduce red meat to below 350g/week.
Dishes to limit: fatty beef, pork filling, animal liver, pork belly eaten regularly.
Prioritize fresh, low-processed foods: green vegetables, fatty fish rich in omega‐3, beans, low-sugar fruits.
Reduce fat, salt, and sugar in baking: steam, boil, and bake instead of frying.
Maintain a reasonable weight and exercise regularly: help reduce liver fat and reduce inflammation.
Regular health check-ups: to monitor liver enzymes and detect early liver dysfunction.
