Fatty liver disease causes liver damage, inflammation, and dysfunction, contributing to hepatitis and liver fibrosis.
According to the National Institute of Nutrition, non-alcoholic fatty liver disease (NAFLD) is a condition characterized by the accumulation of fat (over 5% of liver weight) in individuals who do not drink or only drink very little alcohol, and who have no other secondary causes (viruses, medications, metabolic diseases, etc.). The incidence of NAFLD is higher in obese individuals, those with type 2 diabetes, and those with dyslipidemia. The disease is associated with insulin resistance and disorders of lipid and glucose metabolism.
A healthy meal with salmon, green vegetables, avocado, soybeans, and whole-wheat bread. PHOTO: PHUONG AN
Regarding general dietary principles for people with fatty liver disease, Dr. Bui Thi Thuy, from the Adult Nutrition Counseling Department at the National Institute of Nutrition, notes that it is necessary to limit fat intake, as fat provides a high amount of calories and increases the risk of overweight and obesity. Specifically, saturated fats (found in beef fat, butter, cheese, whole milk, poultry skin, coconut oil, palm oil, etc.) and trans fats (found in fried foods) should be replaced with unsaturated fats, especially omega-3s, which can reduce the risk of cardiovascular disease.
Healthy sources of fat should be obtained from nuts such as walnuts, almonds, or sesame seeds (15-20 grams per day). Additionally, adults should eat fatty fish (salmon, mackerel, sardines) at least 2-3 times per week to supplement omega-3 fatty acids, which are beneficial for cardiovascular health and liver function.
It is necessary to increase the consumption of foods with a low glycemic index such as green vegetables, whole grains, legumes, and some fruits like pears, oranges, apples, guavas, and grapefruits. Adults should also eat 2-3 servings of fresh fruit per day (each serving about 80-100 grams).
At the same time, avoid foods and drinks high in simple sugars, especially fructose. Fructose is found in sugary soft drinks, sports drinks, sweetened tea, and fruit juices.
Focusing on lifestyle changes, including healthy eating, regular exercise, maintaining a healthy weight, and getting enough sleep, is the best way to prevent early-stage liver damage from fatty liver disease.
Food groups that people with fatty liver disease should choose:
Whole grains: brown rice, oats, whole-wheat bread, barley - help provide fiber and control blood sugar.
Healthy protein sources include lean meats (chicken breast, lean pork), fatty fish (salmon, sardines), tofu, and soybeans – which help improve liver function and are low in unhealthy fats.
Unsaturated fats: olive oil, canola oil, avocado, chia seeds, flax seeds - help reduce inflammation and improve fat metabolism.
Vegetables and fruits: leafy greens, broccoli, spinach, carrots, pumpkin, tomatoes - provide antioxidants and support liver detoxification.
Low-sugar fruits: apples, grapefruit, guava, pears, strawberries, blueberries - help limit sugar intake and are rich in vitamins.
Low-fat milk: skim milk, plain yogurt, plain soy milk.
Natural spices: garlic, ginger, turmeric - have anti-inflammatory properties and support liver function.
Healthy drinks and beverages: water, green tea, artichoke tea (unsweetened).
(Source: National Institute of Nutrition)