The liver is the largest organ of our body and has many functions in our body. Some of these are effective in the use of carbohydrates, proteins and fats in the body. Fatty liver means excessive fat accumulation in liver cells.
Fatty liver is seen in 1 in 5 people in our country. Although it is more common in men, nutritional treatment is of great importance for everyone in this health problem.
According to some studies, weight loss has been shown to help improve fatty liver. According to these studies, even a 3-5% decrease in weight can reduce fatty liver. Of course, nutrition and exercise become important when losing weight. Your diet is like your fingerprint; the amount of nutrients and calories each individual should consume is different. Therefore, especially in nutritional treatment, the nutrition program should be personalized. Patients with fatty liver usually have poor nutrition, obesity and a sedentary lifestyle. Some changes in your lifestyle will help you reduce this. So, what can we change in our diet to reduce or protect against fatty liver?
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First of all, as I mentioned above, if your weight is higher than the ideal range, you should lose weight with the help of a specialist. Nutritional recommendations for fatty liver make similar recommendations to the Mediterranean diet. Like the Mediterranean diet, it includes a diet rich in whole grains, fruits, vegetables, healthy oils and fish. Additionally, it limits unhealthy (saturated and trans) fats, sodium, sugar and high-fat meat.
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Animal fats such as butter and tallow; Stay away from processed meats and offal such as soudjouk, salami and sausage. Limit the consumption of fatty foods such as cream, fatty meats, mayonnaise and creams.
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Healthy eating methods should be preferred when cooking meals. Fried foods should not be preferred.
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Stay away from excessive consumption of nuts. Excess of anything is harmful.
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Reduce excessive carbohydrate and sugar consumption. It is important to choose natural foods, avoid additives, packaged foods and junk foods with added solids.
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Consumption of fibrous foods such as vegetables and fruits should be increased, especially artichokes would be a good choice.
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Rooibos tea reduces bad cholesterol levels. Unless you have another disease or a condition that you should not consume, you can consume it during the day.
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You can consume 1 cup of coffee a day. Some studies have reported that caffeine is good for fatty liver. According to research, people who drink coffee every day experience less fatty liver disease than those who do not drink coffee.
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Limit your alcohol consumption.
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Never use medication without consulting your physician.
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You can use omega 3 supplements by consulting your doctor. It has been reported that Omega 3 can reduce fatty liver.
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Exercising regularly will also help you.
Small changes in eating habits Changes mean big steps you will take for your health. To live a healthy life, you should take these suggestions into consideration. Happy and healthy days.
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