To reduce fatty liver, especially nonalcoholic fatty liver disease (NAFLD), the most effective approach involves a combination of diet, weight loss, and exercise:
Key Strategies to Reduce Fatty Liver
1. Lose Excess Weight
Losing 3-5% of body weight can reduce fat buildup in the liver, and losing
7-10% can improve inflammation and liver damage
. Weight loss should be gradual and sustainable, ideally guided by a
healthcare provider or dietitian. 2. Follow a Mediterranean Diet
This diet emphasizes:
- Plenty of fruits and vegetables (e.g., berries, leafy greens, broccoli)
- Whole grains (brown rice, whole oats, quinoa)
- Healthy fats from olive oil, nuts, seeds, and avocados
- Lean proteins such as fish (twice a week), poultry, legumes, and moderate dairy
- Minimal red meat and added sugars
3. Exercise Regularly
Aim for 30-60 minutes of moderate to high-intensity aerobic exercise most
days, plus strength training 3 times a week. Exercise helps reduce liver fat
and inflammation
. 4. Limit Added Sugars and Unhealthy Fats
Avoid sugary drinks, sweets, and processed foods with added sugars, as these
contribute to liver fat accumulation. Limit saturated fats and trans fats
. 5. Drink Coffee
Consuming up to three cups of coffee per day may help reduce liver fat and
inflammation
. 6. Manage Associated Conditions
Control diabetes, high cholesterol, and high blood pressure through diet,
exercise, and medications if prescribed, as these conditions worsen fatty
liver
. 7. Consider Beneficial Foods and Supplements
Some evidence suggests green tea, walnuts (rich in omega-3 fatty acids), and
soy or whey protein may help reduce liver fat
Summary
Reducing fatty liver centers on sustainable weight loss, adopting a Mediterranean-style diet rich in plant-based foods and healthy fats, regular physical activity, avoiding added sugars and unhealthy fats, and managing related health conditions. Consultation with healthcare professionals is important to tailor the approach to individual needs and ensure safe progress
