Fatty liver disease is a condition in which the liver cannot process fats. This leads to high amounts of fat being stored in the liver. The condition can also lead to other health issues if not addressed and diagnosed in time. Additionally, after getting a fatty liver disease diagnosis, along with consulting a doctor and seeking appropriate treatment, it is crucial to make a few lifestyle changes to manage the condition.

1. Exercise regularly
One of the main causes of fatty liver disease is the liver’s inability or reduced ability to break down fats, causing them to accumulate. So, regular exercise is one of the most effective and best ways to reverse fatty liver disease. It is important to note that fatty liver disease can only be reversed in the initial stage. The main goal is to become fitter and reduce the excess fat accumulated in the liver. Those diagnosed with fatty liver disease should start with moderate exercises, like brisk walking or jogging. Other forms of exercise, like aerobics, are also highly effective in helping with fatty liver disease. Ideally, individuals with fatty liver disease should work out for at least 30 minutes daily, five days a week. A sustainable and consistent workout routine is critical to managing this condition.

2. Drink coffee in moderation
Coffee has been shown to have many positive effects on the liver. It helps produce anti-inflammatory liver enzymes and reduces fat accumulation in the liver. Coffee has also been effective in reducing the risk of liver fibrosis. So, individuals with fatty livers who love beginning their morning with a cup of Joe can happily continue their ritual. However, it is essential not to add too much sugar to their coffee. This is because excess amounts of added sugar have been known to worsen fatty liver disease. So, enjoying one’s coffee without it is ideal for the best results.

3. Add herbs and spices to food preparations or drink tea
A few herbs and spices have been seen to have some positive effects on reversing fatty liver disease. These include turmeric and milk thistles. Turmeric is quite popular for its anti-inflammatory properties. It contains curcumin, which can help reduce the markers of liver damage.

Milk thistle is another great herb to add to one’s preparations. It produces enzymes that help the liver do its job well, i.e., remove toxins. Additionally, it has been shown to have properties that reduce fibrosis in the liver. However, one must consult their doctor about these herbs and spices before trying them. Before trying, one must also confirm that they are not allergic to the herbs.

Food regimen to follow
When managing fatty liver disease, changing one’s food regimen is important. The food one eats greatly impacts one’s health and this disease. So here is a brief guide about the best diet to reverse fatty liver disease, including the foods to eat and avoid.

Here’s what one should eat:

1. Garlic
Garlic is a common kitchen ingredient with significant health benefits, especially for the liver. It is rich in antioxidants and helps reduce liver fat. Studies show that eating raw garlic could be more beneficial for reversing early-stage fatty liver disease.

2. Leafy greens
Leafy greens such as spinach and kale have been found to contain compounds that could help reverse fatty liver disease. Not only that, eating leafy greens can also reduce the risk of the disease.

3. Omega-3-rich foods like fish
Foods with omega-3 fatty acids are very beneficial for the liver. They also help in reversing fatty liver disease by reducing liver fat. Some common foods that are rich in omega-3 include fish such as salmon, tuna, and sardines; nuts and seeds like almonds, walnuts, and sunflower seeds; and oils like olive and avocado.

4. Fiber-rich foods like beans
Fiber-rich foods are also beneficial for individuals with fatty livers. Some common high-fiber foods include beans and legumes, whole grains, oatmeal, vegetables, and nuts.

5. Antioxidant-rich foods like berries
Consuming antioxidant-rich foods is also helpful in dealing with fatty liver disease. These foods include berries, fruits, nuts, and seeds. Vitamin E is one of the best antioxidants that can help in this matter. Some vitamin E-rich foods that one can include are sunflower seeds, almonds, and olive oil.

Here are some foods to avoid:

1. Foods with processed sugar like candies
Foods with high amounts of added sugar can increase fat buildup in the body, worsening this disease. So, one must avoid foods and drinks with added sugars, such as candies, pastries, and sodas.

2. Fried and salty foods
Fried foods and foods with high salt content can significantly increase calories, worsening fatty liver disease. So these foods are best avoided.

3. Refined grains
Foods made from refined grains, such as white bread and white pasta, have an extremely low fiber content and can boost blood sugar levels. This can worsen fatty liver disease, so they are also best avoided.