Fatty Liver: Tips to Decrease Fat
Fatty liver is a condition characterized by excessive accumulation of fat in the liver, damaged liver cells. It is said that a person suffers from fatty liver when their level of fat in the liver is greater than 5%.
In recent times its appearance has increased, affecting approximately 25% of people worldwide. It is primarily related to obesity, type 2 diabetes, and some insulin resistance disorders.
They can also be related to excessive alcohol consumption, but their appearance in these cases is less common.
His intervention is focused on the prevention and reduction of the causes and symptoms. If left untreated, it can lead to cirrhosis or other severe liver diseases.
Fatty liver and liver disease
There are manyes, however nonalcoholic fatty liver disease is currently the most common among adults and children in Western countries.
The initial stage of liver disease is nonalcoholic fatty liver disease. If it is treated in time its effects can be reversible, otherwise it can result in serious diseases such as non-alcoholic steatohepatitis.
If fatty liver is not treated in time, liver cells are damaged, and it can lead to fibrosis or tissue scarring, which increases the risk of other serious liver diseases such as liver cancer.
This disease is also related to the propensity to develop other heart diseases, in addition to kidney disease and diabetes.
What Causes Fatty Liver?
There are several factors that converge for the possible appearance of fatty liver, among them are:
Obesity: Approximately between 30% and 90% of overweight people suffer from fatty liver, since obesity causes inflammation that promotes the accumulation of fat.
Visceral obesity: It occurs when people have a lot of fat around the waist, they usually have a normal weight, since this fat only accumulates in the liver.
Insulin resistance: People with type 2 diabetes and metabolic syndrome who develop insulin resistance and high insulin levels increase the risk of fatty liver.
Excessive intake of refined carbohydrates : Refined carbohydrates generate excessive accumulation of fat in the liver, particularly in those who are overweight and resistant to insulin.
Sugary drinks : These have high levels of fructose that has been related to the levels of fat accumulation in the liver.
Imbalance in intestinal bacteria : Some studies linked problems in the normal functioning of the intestinal barrier and other problems in this area with the development of fat in the liver.
Fatty liver symptoms.
Not all symptoms appear in the same way or in the same intensity, some of them may be:
Weakness or fatigue
Slight pain in the right or central abdominal area.
Elevated levels of liver enzymes.
High levels of insulin.
When fatty liver progresses to liver disease, it can present:
Loss of appetite
Nausea or vomiting
Severe or moderate abdominal pain.
Yellowish hue in Eyes and skin.
However, these symptoms can be very subtle, sometimes imperceptible, so it is important to maintain a good diet and go regularly to routine medical consultation.
Tips to decrease fat in the liver
Lose weight: This is one of the most effective ways to control the excessive accumulation of fat in the liver, as shown in studies of overweight adults, in which 500 calories were reduced in the daily intake of the participants.
Which resulted in an 8% weight loss, and also a significant decrease in fat in the liver.
Eat healthy: Some foods that should be considered in the diet to reduce the percentage of fat in the liver: Include fresh, natural and seasonal fruits in your meals, some of these can be strawberries, grapes, pineapples, apple, guava, orange, lemon or any other that you like.
Always add fresh vegetables to dishes, such as zucchini, arugula, watercress, spinach, onion, carrot.
Try to choose whole grains, such as rice, bread, whole wheat pasta, quinoa or oatmeal flakes, these have more vitamins and minerals.
Proteins that contain little fat, such as chicken, fish or tofu, in the case of red meat the best option is a lean cut and make sure to remove some percentage of fat that may remain.
Low-fat milk and derivatives, or lower calorie substitutes such as almond milk, soy oatmeal, low-fat yogurt. Include foods that contain healthy fats such as avocado, olive oil, coconut, walnuts, and foods rich in omega-3s.