A diet that reduces the risk of a fatty liver supports general health and promotes a healthy weight. It is rich in nutrient-dense foods that help prevent diseases and obesity, and limits unhealthy foods that have little nutritive value. It also includes regular physical activity that is incorporated into a healthy lifestyle.
Risk Factors
Obesity is the main cause of a fatty liver, according to the American Liver Foundation (ALF). Other controllable risk factors include high cholesterol, high triglycerides, alcoholism, diabetes and physical inactivity. Uncontrollable risk factors for a fatty liver include certain medications and surgical procedures.
Weight Loss
The Mayo Clinic notes that weight loss decreases the risk of a fatty liver and improves the health of patients with a fatty liver. According to the United States Department of Agriculture (USDA) weight loss is achieved by consuming fewer calories through portion control and avoidance of unhealthy foods, and increasing physical activity.
Healthy Foods
A healthy diet that reduces the risk of a fatty liver and supports a healthy weight focuses on foods that are naturally low in calories but packed with essential nutrients like fruits, vegetables, whole grains, low-fat dairy products and lean proteins. According to the USDA, fruits, vegetables and whole grains are loaded with dietary fiber, which has a filling effect and can help prevent overeating and subsequent weight gain. Dietary fiber also helps reduce cholesterol, a risk factor for a fatty liver. Examples of low-fat dairy products and lean proteins include skim milk, fat-free yogurt, reduced-fat cheese, skinless chicken breast, egg whites, beans, legumes, soy, fish and seafood.
Unhealthy Foods
Foods that contribute to weight gain and a fatty liver include foods that are high in fat, cholesterol and sugar because they tend to be high in calories. Examples include butter, lard, fatty meat like bacon, chicken skin, margarine, shortening, candy, soda and sweets. Individuals at risk for a fatty liver and those trying to lose weight should limit these foods by eating more fresh foods and less processed and fast foods. Alcohol should be avoided altogether because it puts stress on the liver, according to the California Pacific Medical Center. Alcohol is also highly caloric and has few nutrients.
Physical Activity
Physical activity is essential for good health and weight maintenance. The USDA recommends at least 30 minutes of physical activity on most days of the week for general health purposes. Individuals who are overweight or obese and trying to lose weight need to increase their physical activity to 60 to 90 minutes on most days of the week. One of the best ways to encourage physical activity is to avoid sedentary activities like watching TV, surfing the Internet and playing video games.
Cooking
Healthy cooking methods help prevent a fatty liver because unhealthy ingredients are often added during the cooking process. Healthy cooking limits the use of ingredients like butter, oil, lard, shortening, cream, mayonnaise and margarine in recipes. Fat and cholesterol are reduced by removing all visible fat and skin from meat and poultry, and skimming fat from sauces, soups and gravies. Cooking methods that use minimal amounts of fat include grilling, steaming, poaching, roasting, broiling, boiling and baking.
References
- American Liver Foundation: Fatty Liver
- California Pacific Medical Center: Fatty Liver
- "Eating Right for a Healthy Weight"; American Dietetic Association; 2009
- Mayo Clinic: Nonalcoholic Fatty Liver Disease
- United States Department of Agriculture: Dietary Guidelines for Americans 2005
