Foods high in refined sugar, such as candy, cookies, cakes, and sugary cereals, increase blood sugar levels, leading to insulin resistance—one of the causes of fatty liver disease. The liver converts excess sugar into fat, which can increase the risk of non-alcoholic fatty liver disease (NAFLD). Instead, opt for fresh fruits containing fiber and natural sugars, which are beneficial for liver health.

Fried foods like French fries and fried chicken are tasty but high in unhealthy fats. The trans fats and saturated fats in these foods increase fat storage in the liver, causing inflammation. Excessive consumption can raise cholesterol levels, impacting cardiovascular health. Healthier cooking methods like baking or air frying are recommended.

Refined grains, such as white bread and pastries, are quickly digested, raising blood sugar levels and causing fat accumulation in the liver. Processed wheat often lacks fiber and nutrients. Choose whole grains like oats, brown rice, buckwheat, or whole-wheat bread, as these are digested more slowly and are better for the liver.

Red meat is high in saturated fat, which promotes fat accumulation in the liver and increases the risk of NAFLD. If you enjoy meat, try replacing red meat with lean protein sources like fish, skinless chicken, or plant-based options like beans, lentils, and tofu.

Alcohol can cause liver inflammation, accelerating liver damage and potentially leading to cirrhosis. It reduces fatty acid oxidation outside the liver, limits lipoprotein synthesis, and inhibits fat release from the liver, increasing fat accumulation in this organ. Instead of alcohol, choose non-alcoholic alternatives like lemonade, herbal tea, or sugar-free drinks.

To protect their health, individuals with fatty liver disease should maintain a healthy lifestyle, including regular exercise for at least 30 minutes daily, a balanced diet, and good management of underlying conditions like diabetes and high cholesterol. They should have regular health check-ups and avoid using medications, supplements, or herbs without a doctor's prescription, as some can be harmful to the liver. Overweight or obese individuals should aim to lose weight to improve liver health.

Le Nguyen (According to Health Shots)