Fatty liver disease is a growing health concern in India, with an estimated 9-32% of the population affected. It is a condition in which excess fat accumulates in liver cells, leading to inflammation and damage. This can eventually progress to liver fibrosis, cirrhosis, and even liver cancer.
India's best fatty liver diet
The good news is that fatty liver disease can often be reversed with lifestyle changes, including a healthy diet. Here, we'll discuss some of the best foods to include in an Indian fatty liver diet.
Vegetables should make up a large part of any healthy diet, including one for fatty liver disease. Vegetables are rich in fiber, antioxidants, and other nutrients that support liver health. Some of the best vegetables for a fatty liver diet include leafy greens like spinach and kale, as well as cruciferous vegetables like broccoli and cauliflower.
Fruits are another important part of a healthy diet, providing a range of vitamins, minerals, and antioxidants. Berries, in particular, are great for liver health thanks to their high levels of anthocyanins, which have been shown to reduce inflammation and oxidative stress. Other good fruits for a fatty liver diet include apples, grapes, and citrus fruits like oranges and lemons.
Whole grains are an excellent source of fiber, which is important for supporting healthy digestion and reducing inflammation in the body. Good options for a fatty liver diet include brown rice, quinoa, and whole wheat bread.
Protein is essential for maintaining healthy liver function, but it's important to choose lean sources to avoid adding more fat to the liver. Good options include plant-based proteins like tofu and beans.
While a fatty liver diet should be low in saturated and trans fats, it's important to include healthy fats like those found in nuts, seeds, and fatty fish. These fats help reduce inflammation and support healthy liver function.
Spices:Many Indian spices have been shown to have anti-inflammatory and antioxidant properties, making them great additions to a fatty liver diet. Some of the best options include turmeric, ginger, and cumin.
In addition to including these foods in your diet, it's important to limit or avoid alcohol and sugary, processed foods. Regular exercise is also important for maintaining a healthy weight and reducing inflammation in the body.
Healeo’s Customized diet for fatty liver:
Healeo’s DNA based fatty liver reversal program will give you personalized diets, exercise and lifestyle changes following on your genetic blueprint. By making these changes and adopting a healthy lifestyle, you can support your liver health and reduce your risk of complications from fatty liver disease.
Recommended lifestyle changes
Lifestyle changes can also play a crucial role in managing the condition. Here are some recommended lifestyle changes for a fatty liver diet:
Regular physical activity can help improve the condition of the liver and promote weight loss. Aim for at least 30 minutes of moderate-intensity exercise five days a week. You can choose any form of exercise that you enjoy, such as brisk walking, swimming, cycling, or yoga.
Maintain a healthy weight:
Losing weight can help improve the condition of fatty liver disease. You can achieve a healthy weight by combining a healthy diet with regular exercise. Consult with a healthcare provider or a registered dietitian to create a personalized weight loss plan.
Drink plenty of water:
Staying hydrated can help improve liver function and flush out toxins from the body. Aim for at least eight glasses of water per day. You can also include other fluids such as herbal teas and low-sugar fruit juices.
Get enough sleep:
Getting enough restful sleep can help reduce inflammation and promote overall health. Aim for at least seven to eight hours of sleep per night. Establish a consistent sleep schedule, and try to avoid electronic devices before bedtime.
Stress can worsen inflammation and make fatty liver disease worse. Practice stress-management techniques such as deep breathing, meditation, or yoga to manage stress levels.
We use DNA analysis to create tailored lifestyle changes, personalized diet plans and do not rely on traditional programs that follow a trial-and-error approach.
Throughout your experience with us, we will track your progress and provide you with constant guidance.
Book a consultation with us today!