After age 40, the risk of fatty liver disease increases. To prevent the disease through daily meals, people can refer to the following 6 delicious and easy-to-make dishes that help prevent fatty liver disease for people over 40.
To prevent fatty liver disease after age 40
Fatty liver disease is a common condition in middle age. It often has no typical symptoms and is usually only discovered during a health checkup. Because the signs are often vague, people should be aware of symptoms such as: fatigue, loss of appetite, mild nausea; bloating, slow digestion even after eating little; dull pain in the right lower rib area…
Fatty liver disease, while not immediately dangerous, needs to be prevented to avoid complications. According to Dr. Bui Thi Thuy from the National Institute of Nutrition, there is currently no common specific treatment for fatty liver disease; control mainly relies on a healthy diet and lifestyle to prevent the disease from progressing.
Daily diet is very important in preventing fatty liver disease. (Photo: Tham Truong)
In terms of diet, extreme restrictions are not necessary, but maintaining 70–80% healthy meals is recommended. To effectively prevent fatty liver disease, minimize fried foods, red meat, organ meats, and alcoholic beverages. Additionally, maintaining a healthy weight, increasing regular exercise, and getting enough sleep are important.
6 delicious and easy-to-make dishes to help prevent fatty liver disease in people over 40.
Steamed fish: A "golden dish" that helps reduce fatty liver.
Fish, rich in omega-3 fatty acids, has been shown in many studies to help reduce triglycerides in the liver, increase insulin sensitivity, inhibit inflammation, and limit fat accumulation. Including fish in your meals 2-3 times a week can significantly improve lipid metabolism and prevent fatty liver disease.
Steamed fish is very good for preventing fatty liver disease.
Suggested dish: Steamed fish with ginger and scallions
Ingredients: Fish (you can choose tilapia, red snapper, or other similar fish), 1 small ginger root, soy sauce, rice wine, green onions, cooking oil.
Quick method: Clean the fish and marinate it with ginger, onion, and a little salt. Steam it for about 10-15 minutes (do not fry in oil), then drizzle with a little light soy sauce and sesame oil.
Refreshing green vegetable soup
Green vegetable soups are good for people with fatty liver disease. Green vegetables are rich in fiber, which helps reduce fat absorption and supports liver detoxification. Increasing your daily soup intake helps ease the digestive system and reduces the burden on the liver. Note that during preparation, you should use less salt and sugar, and avoid using minced meat or fat to sweeten the broth.
Suggested dish: Malabar spinach soup with shrimp
Instructions: Peel and clean the shrimp, removing the heads. Leave the shrimp whole or crush them to extract the juices. Briefly stir-fry the shrimp until firm, then add enough hot water to the pot. Once the water boils again, add the prepared spinach and cook until tender. Note: Season lightly to avoid putting a strain on the liver.
Spinach soup with shrimp is easy to eat.
Salad with olive oil dressing
This is a dish that families should add more often to replace greasy stir-fries. Salads are quick and easy to make and easy to eat.
Suggested dish: Chicken breast salad with avocado
Instructions: Shred the boiled chicken breast, mix with lettuce, tomatoes, avocado, and add olive oil and apple cider vinegar, then mix well.
Steamed or braised tofu
Tofu is a rich source of plant-based protein, reducing the metabolic burden compared to red meat. Eating it 2–3 times a week helps balance nutrition and lower cholesterol.
Suggested dish: Tofu with mushroom sauce
Instructions: Steam or pan-fry the tofu without oil, then cook it with mushroom sauce, onions, and ginger. Season lightly and use minimal oil.
Oatmeal is an effective "fat-burning" breakfast.
Oats are rich in beta-glucan, which helps lower blood fat and supports liver health. Oatmeal porridge can be eaten as a substitute for oily noodles or pho.
Suggested dish: Oatmeal porridge with plant-based milk
Instructions: Cook oatmeal with water or plant-based milk (walnut, almond), adding a few chia seeds or fruit.
Oatmeal porridge
Herbal tea – gentle liver support
Herbal teas help fight oxidation and support liver detoxification. Good teas to help reduce the burden on the liver include warm ginger tea, artichoke tea, green tea, etc. It's important to note that the tea shouldn't be too strong and should be drunk about 30 minutes after a meal.