Fatty Liver Diet Helps You Restore Your Liver Health
Have you recently been diagnosed with a version of nonalcoholic fatty liver disease (NAFLD) called NASH or nonalcoholic steatohepatitis? Are you concerned because of a family history of NAFLD? Do you have a loved one with NASH, and want to know how to prevent serious liver damage caused by this disease?
You risk developing irreversible damage to your liver unless you change to a healthy diet in the early stages of NASH. Helping you prevent life threatening liver damage by adopting a healthy lifestyle is the purpose of this Website.
Three of the most common risk factors for nonalcoholic fatty liver disease are
A family history of NAFLD
And Insulin resistance
It’s true you have no control over genetic dispositions for NAFLD. You can control, however, lifestyle choices affecting your liver health. And with healthy diet choices, you can reduce your risk of permanently damaging your liver.
Nonalcoholic fatty liver disease without scarring or cirrhosis is the earliest stages of the disease. And you have the greatest chance of restoring your liver to health by switching to a healthy diet and exercise.
Check out my blog post, “Eating Foods That Are Good For Your Liver,” for recommendations of foods that promote liver health.
You are not alone with NAFLD
It is estimated that 29 million Americans have nonalcoholic fatty liver disease. Of these, it is estimated that 6.4 million Americans have NASH. It is believed that NAFLD is the most common cause of chronic liver disease in America.
NAFLD has few symptoms, but if fat makes up 5 to 10 percent of your liver weight, you may have NAFLD.
The Isolated fatty liver version of NAFLD was once thought to be benign and not progress to more serious forms of the disease like NASH or cirrhosis.A research report from France, however, states that isolated fatty liver is not necessarily benign, and can progress to more serious forms of NAFLD. So even with the isolated version of fatty liver, you must take this disease seriously and adopt a healthier diet and lifestyle.
Those of you with nonalcoholic steatohepatitis or NASH, scarring of your liver, cirrhosis, liver failure and liver cancer is definitely a possibility without lifestyle changes during the early stages of this disease.
NASH is the accumulation of fat in the liver cells as well as inflammation of the liver. The reason that NASH is a serious disease is that the inflammation cells can destroy the normal liver cells. If left untreated long enough, it is possible for NASH to lead to irreversible scaring of the liver.
Your best treatment for NASH is slow weight loss and exercise. Restoring your liver health is possible by following these simple guidelines:
Dietary Do’s And Don’t's
There are a few things that you should not do to restore and maintain the health of your liver.
- Don’t abuse alcohol. It may better to not drink alcohol at all; however some studies suggest one serving a day may benefit liver health.
- Don’t abuse medications that can be toxic to your liver, such as acetaminophen.
- Don’t eat deep fried foods, or foods containing hydrogenated oils.
- Don’t eat foods that have added sugars, which include sodas, processed cereals, pastries, cookies, and ice creams.
- Don’t drink juices (juices have little to no fiber, and a lot of sugar).
- Don’t eat fat free dairy (removing the fat leaves you with a high sugar content product).
- Don’t eat highly processed foods like those made from white flour, white bread, white rice or processed cheeses.
- Don’t eat low-fiber carbohydrates and starchy foods like white potatoes.
- Don’t eat more calories than your body needs to function. Excess calories are stored as fat in your abdomen and liver. Getting rid of your abdominal obesity is the first step in curing your nonalcoholic fatty liver disease.
- Don’t eat around the clock, such as midnight snacking. Your liver keeps storing fat if you eat around the clock. Fasting for 10 to 12 hours a day allows your liver to stop making fat, and start making molecules for tissue repair throughout your body.
Things that you should do to maintain your liver health are:
- Eat fresh fruits and vegetables, preferably organically grown fruits and vegetables.
- Eat foods that help to detoxify your liver such as onions, garlic, broccoli, cabbage, cauliflower, collard greens, kale, Brussels sprouts and fresh beets. I think that you will enjoy this Healthy Broccoli Soup Recipe
- Eat spices such as turmeric and cinnamon. Check out this recipe for Turmeric Tea.
- Eat whole grain breads and brown rice in moderation.
- Eat small amounts (size of two domino game pieces) of natural, hard Swiss cheeses like Gouda, Edam or Jarlsberg.
- Eat whole or 2%, organic dairy.
- Add more quality proteins (fowl, fish, eggs, nuts and seeds) to help you feel full longer.
- Stay physically active throughout the day. Walking, gardening, using stairs, and standing as much as possible are good ways to stay physically active. Do moderate exercises while watching TV.
If your Body Mass Index (BMI) is over 25, you are considered overweight and obese if it is over 30. You can use the BMI Calculator to determine your Body Mass Index.
If you are overweight, you need to start reducing your weight. However, do not lose more than 1 or 2 pounds each week. A sudden loss of weight can actually worsen your fatty liver problem.
You can conquer nonalcoholic fatty liver disease. You will, however, dedicate yourself to living a healthier lifestyle. The sooner you start the better. So start now to save your liver and save your life.
Below are two excellent videos on the Mediterranean Diet, and how an entire city lost weight in a healthy way.
The Mediterranean Diet
How an Obese Town Lost a Million Pounds
Also check out our BLOG for the latest news on fatty liver disease.