Health Desk. Due to changing lifestyle, less physical activity and unbalanced eating habits, the problem of fatty liver is becoming increasingly common. In particular, excessive consumption of excess calories, sugary drinks and processed foods can increase the risk of excess fat accumulation in the liver. The good thing is that improving diet and lifestyle can help in maintaining better liver health.
The most important role in fatty liver is to eat healthy food, regular exercise and lose weight if necessary. No single food item can be considered its cure. However, including some nutritious things in your daily diet can be beneficial.
1. Green leafy vegetables
Spinach, fenugreek, mustard greens and other green leafy vegetables are rich in nutrients and fiber. These are relatively low in calories, so they can be eaten regularly as part of a balanced diet.
2. Whole grains
Grains such as oats, oatmeal, brown rice, barley and whole wheat provide more fiber than refined carbohydrates. Fiber-rich food helps keep the stomach full for longer, which may reduce the chances of consuming extra calories.
3. Fish and Omega-3
Omega-3 fatty acids are found in oily fish like salmon, sardines and mackerel. Consuming them in balanced quantities can be beneficial for heart and metabolic health. People who do not eat fish can include plant sources like walnuts, flaxseed and chia seeds in their diet.
4. Nuts and Seeds
Healthy fats, fiber and many nutrients are found in almonds, walnuts and other nuts. These can be taken as a snack in limited quantities. However, nuts are high in calories, so eating them in large quantities should be avoided. Plain or less processed options are better than nuts coated with salt or sugar.
5. Fruits and low-sugar foods
Whole fruits like apples, oranges, guavas, pears and berries contain fiber and other nutrients. It is considered better to eat them as whole fruits rather than juice, as juice may be low in fiber and may lead to high sugar intake in a short period of time. While eating fruits, it is also important to keep in mind the quantity and balance of the overall diet.