Fatty liver disease is a growing concern, often linked to lifestyle and diet. Incorporating specific foods and drinks into your daily routine can play a role in managing and reducing liver fat naturally. Here are seven options to consider for better liver health:

Walnuts are rich in omega-3 and omega-6 fatty acids, along with antioxidants. Consuming about 30 g daily can reduce fat accumulation, decrease liver inflammation, improve metabolism, and provide protein. Incorporate walnuts into breakfast dishes, yogurt, salads, or soups to enhance their nutritional value.

Extra virgin olive oil not only enhances the flavor of meals but is also packed with beneficial omega-3 fats and antioxidants. It helps reduce liver fat, soothe inflammation, increase insulin sensitivity, and supports liver and cardiovascular health.

Garlic, rich in phytochemicals, may reduce excess liver fat, aid detoxification, and control inflammation. Add a few cloves to dishes, use it as a seasoning for stir-fries, eat it raw, or lightly saute it to maximize its benefits for the liver.

Coffee is a beneficial beverage for individuals with fatty liver disease. Drinking pure black coffee can lower liver enzymes and slow liver damage. Compounds in coffee, such as polyphenols, chlorogenic acid, and caffeine, act as anti-inflammatory agents, helping prevent fibrosis and protect the liver. Opt for black coffee without added sugar or cream.

Cruciferous vegetables like broccoli, cabbage, and Brussels sprouts are abundant in fiber, vitamins, and sulforaphane—a potent antioxidant compound that can protect liver cells and reduce damage from inflammation or free radicals. Including a serving of these vegetables in each meal, whether stir-fried, in a salad, or steamed, helps maintain liver health and supports the body's detoxification functions.

Green tea is rich in catechins, antioxidants that boost liver enzymes and reduce stress. Regular consumption can decrease liver fat in individuals with non-alcoholic fatty liver disease (NAFLD), while also supporting weight management and soothing inflammation.

Oats contain beta-glucan, a soluble fiber that lowers cholesterol levels while enhancing gut and liver health. Regularly incorporating oatmeal into your diet can improve fat burning and regulate insulin sensitivity. Eating oats also promotes satiety, aids weight control, and thereby reduces the risk of fatty liver disease.

Bao Bao (According to Times of India)

Photos: Bao Bao, AI