According to the World Health Organization (WHO), about 25% of the world's population has NAFLD. An important factor causing the disease is a diet rich in saturated fat and refined sugar.
However, the latest research from the American liver Association (AASLD, 2023) shows that replacing saturated fat with monounsaturated and polyunsaturated fats can reduce liver fat accumulation by up to 30% after 612 weeks.
Based on the latest scientific evidence, here is a 7-day menu that effectively reduces liver fat with healthy fat sources.
Day 1:
Morning: Oatmeal cooked with almond milk + 1 tablespoon chia seeds.
Lunch: Pan-fried salmon salad (high omega-3) with spinach, extra virgin olive oil.
Dinner: Steamed chicken breast + broccoli stir-fried with sesame oil.
Day 2:
Morning: Avocado + banana + flaxseed smoothie.
Lunch: Brown rice + grilled mackerel + boiled vegetables.
Dinner: Spinach soup + boiled eggs.
Day 3:
Morning: Whole wheat bread with natural peanut butter.
Lunch: Quinoa salad with green beans and olive oil.
Dinner: Steamed tuna + steamed broccoli.
Day 4:
Morning: unsweetened Greek yogurt + berries + walnuts.
Lunch: Grilled chicken breast with olive oil + cucumber salad, tomatoes.
Dinner: Seaweed mushroom soup + brown rice.
Day 5:
Morning: Fried peach blossom eggs with olive oil + sprout.
Lunch: Grilled sardines + cabbage mixed with sesame oil.
Dinner: Pumpkin soup + sprout salad.
Day 6:
Morning: Oatmeal porridge + 1 kiwi.
Lunch: Steamed shrimp lemongrass + steamed vegetables + canola oil.
Dinner: Sweet cabbage soup + tofu with tomato sauce.
Day 7:
Morning: Spinach + avocado + flaxseed smoothie.
Lunch: Steamed salmon + grilled asparagus.
Dinner: Grain salad (brown rice, quinoa, black beans).
Effects of healthy fats:
Fatty fish (almon, mackerel, sardines):
Containing omega-3 fatty acids helps reduce inflammation and reduce liver fat.
Supplementing omega-3 helps reduce 25% of liver visceral fat after 12 weeks.
Whole olive oil:
Containing monounsaturated fats helps improve insulin sensitivity and reduce lipid accumulation in the liver.
Olive oil significantly reduces liver enzymes ALT and AST in NAFLD patients.
Seeds and avocados:
A source of healthy fats, antioxidants like vitamin E, helps protect liver cells from oxidative damage.
Green vegetables and whole grains:
Providing soluble fiber helps reduce excess fat absorption and lower bad cholesterol.
Greek yogurt:
Rich in probiotics help improve intestinal microbiota, indirectly supporting reduction of inflammation and fatty liver.
