1. Weight loss
Being overweight or obese increases the amount of fat accumulated in the liver, leading to fatty liver. Weight control, especially weight loss if you are overweight, will significantly reduce this fat mass, thereby reducing the risk of developing fatty liver and inflammatory conditions in the liver.
2. Eat a healthy diet
A balanced diet rich in healthy fats (such as omega-3s from fatty fish, olive oil, avocados), antioxidants (from colorful vegetables and fruits), and healthy carbohydrates (such as whole grains, fruits) help maintain healthy liver function and prevent damage. Avoid saturated fat and trans fats that are harmful to the liver.
3. Exercise daily
Physical activity helps burn excess calories, reducing body fat, including fat in the liver. Adults should aim for moderate-intensity exercise (such as brisk walking, swimming, cycling) or high-intensity exercise (such as jogging, aerobics) at least 150 minutes per week. You can divide your exercise time into several sessions a week.
4. Supplement enough protein for the liver
Protein plays an important role in the recovery and regeneration of liver cells. Eating enough protein, especially lean protein from skinless poultry, fish, beans, and low-fat dairy products, can support weight loss (by creating a feeling of fullness for longer) and reduce the risk of fatty liver disease.
5. Minimize alcohol to protect the liver
Alcohol is one of the leading causes of liver damage, including fatty liver caused by alcohol and other serious liver diseases. Even if you already have fatty liver disease, continuing to drink alcohol will make the condition worse and can lead to dangerous complications.
