Limit sugary drinks
One of the simple but effective changes is reducing sugary drinks such as soft drinks, milk tea, sugary juices or processed drinks.
When absorbing a large amount of sugar in liquid form, the liver will quickly convert excess energy into fat accumulated in the body. Notably, drinks often do not create a feeling of fullness like solid foods, causing the amount of calories ingested to increase that users find difficult to recognize.
Replacing it with filtered water, sugar-free tea or pure coffee is a better option for liver health.
Maintain at least 150 minutes of exercise per week
Physical activity plays an important role in liver fat reduction. No need for too much exercise, maintaining about 150 minutes of exercise per week can already bring significant benefits. Both aerobic exercises such as brisk walking, jogging, cycling, swimming and muscle-strengthening exercises have the ability to reduce fat accumulation in the liver, even if the weight has not changed much.
Adults can set a goal to exercise for about 30 minutes a day, 5 days a week, combined with two strength training sessions to improve efficiency.
Increase fiber in your diet
Fiber not only supports the digestive system but also contributes to improving liver health by nourishing the gut microbiome.
When fermented in the gut, fiber creates short-chain fatty acids that can reduce fat synthesis in the liver and support increased insulin sensitivity. In addition, fiber also helps maintain the protective barrier of the gut, limiting inflammatory substances from entering the liver.
Good sources of fiber can be found in green vegetables, fruits, whole grains and beans.
Drink black coffee properly
Black coffee is one of the most studied drinks related to liver health. Using pure coffee in appropriate amounts can help reduce fat accumulation in the liver and support the protection of this organ.
Beneficial compounds in coffee such as polyphenols, melanoidin and a certain amount of soluble fiber are believed to contribute to anti-inflammatory effects and metabolic support.
For good results, you should drink black coffee without sugar or sweetening syrups.
Prioritize a healthy diet
Replacing saturated fat with better fat sources also helps improve fatty liver conditions.
The Mediterranean diet is often highly appreciated for focusing on fish, olive oil, nuts, vegetables and fruits. This diet model not only supports reducing fat in the liver but also contributes to protecting cardiovascular health and improving metabolic health.
Instead of completely eliminating fat, patients should prioritize unsaturated fats from sea fish, vegetable oils and nutrients to build a more balanced diet.
Fatty liver is not an impairable condition. With appropriate changes in daily eating and living, many people can significantly reduce fat in the liver, improve liver function and limit the risk of developing more serious diseases in the future.
