Fatty liver disease occurs when fat accumulation in the liver exceeds 5% of its weight, or when more than 5% of liver cells are affected by fat. In stage two, fat accumulation increases significantly, altering the characteristics of liver cells. Uncontrolled through diet and lifestyle, this condition can advance to hepatitis, cirrhosis, and even liver cancer.

Based on your height and weight, your body mass index (BMI) is approximately 25,7, exceeding the normal Asian range of under 23. This indicates you are in the overweight category.

Fatty liver disease often stems from a prolonged energy surplus, typically due to a diet high in unhealthy fats and rapidly metabolized carbohydrates, combined with a sedentary lifestyle. When calorie intake exceeds expenditure, the body converts excess energy into stored fat, which accumulates under the skin, around internal organs, and in the liver.

Fried foods are high in energy, fat, and salt. Illustration: Van Anh

Patients with fatty liver disease do not need to completely eliminate fried foods. Instead, they should limit consumption to a maximum of one or two times per week and control overall calorie intake. Overly strict dietary restrictions can create psychological pressure, hindering long-term adherence to healthy eating habits.

For home cooking, use oils rich in unsaturated fatty acids like olive, avocado, soybean, or sunflower oil for pan-frying or stir-frying, and avoid reusing oil multiple times. Prioritize cooking methods such as shallow pan-frying with minimal oil, baking, or using an air fryer to reduce the fat content in meals.

Minimize refined sugars and rapidly metabolized carbohydrates to improve liver fat levels and manage weight. Increase fiber intake from green vegetables, low-sugar fruits, and whole grains to reduce intestinal fat absorption. Maintain a daily exercise routine of at least 30 minutes, including brisk walking, cycling, or swimming. Crucially, avoid alcohol, as it significantly increases the risk of liver fibrosis.

Additionally, natural extracts like silybin (from milk thistle) and wasabi extract can help control Kupffer cells in the liver. These compounds support detoxification, lower liver enzymes, and reduce fat accumulation.

Regular follow-up appointments every three to six months are recommended to monitor liver enzymes, blood lipids, and assess the severity of fatty liver. Depending on the case, a doctor may order tests such as liver elastography, MRI, or CT scans for an accurate liver assessment. Additionally, a nutritional consultation can evaluate your diet, address overweight status and visceral fat, and help develop a suitable meal plan and weight loss strategy.

Dr. Nguyen Anh Duy Tung

Specialist in Nutrition and Dietetics

Tam Anh District 7 Polyclinic