The liver plays an important role in digestion, immunity, and metabolism. In addition to its role as the second largest organ in the body, the liver also performs many other functions. As a result, its health is crucial. The fatty liver is becoming more and more common among today's generation.

In India alone, more than 40% of people suffer from Non-Alcoholic Fatty Liver Disease (NAFLD). In contrast, when liver fat exceeds 5-10%, health concerns will arise. Recent research has shown that genetics also play a crucial role. Advances in genomics have helped us to better understand the genetic factors that contribute to the development of fatty liver disease.  

What is Fatty liver?

An excess amount of fat in the liver causes hepatic steatosis, commonly known as fatty liver. Fat liver can be classified as either alcoholic or non-alcoholic. 

If left untreated, fatty liver disease can lead to liver failure. However, adopting a healthy eating pattern can be an effective way to treat and manage the condition. This may require a focus on specific foods that promote liver health, while avoiding those that contribute to liver damage.

How to Reverse fatty liver?

To treat fatty liver disease, lifestyle modifications can help to reduce the amount of fat in the liver and improve liver function. Here are some ways to reduce fatty liver: 

1. Maintain healthy weight:

One of the most important steps to reducing fatty liver is to maintain a healthy weight. Obesity is a leading risk factor for fatty liver disease, and losing weight can help to reduce the amount of fat in the liver. A healthy weight can be achieved through a combination of regular exercise and a balanced diet that is low in saturated and trans fats.

2. Exercise:

Regular exercise is important for reducing fatty liver. Exercise can help to burn excess fat and improve insulin sensitivity, which can help to reduce the amount of fat in the liver. Aim for at least 30 minutes of moderate-intensity exercise, such as brisk walking, cycling, or swimming, most days of the week.

3. Healthy diet:

A healthy diet that is low in saturated fat, trans fat, and refined carbohydrates can help to reduce the amount of fat in the liver. Focus on eating plenty of fruits, vegetables, whole grains, and lean protein sources.

4. Avoid processed foods:

Processed foods are high in sugar, unhealthy fats, and additives that can cause inflammation in the liver. Consuming these foods can lead to the accumulation of fat in the liver. Avoiding processed foods and instead choosing whole foods, like fruits, vegetables, whole grains, and lean proteins, can help to reduce the amount of fat in the liver.

5. Stay Hydrated:

Staying hydrated by drinking plenty of water is crucial for maintaining good health, and it can also play an important role in preventing or treating fatty liver disease. Drinking enough water can help your body flush out fat and toxins, while also improving blood flow to the liver. Therefore, making a habit of drinking enough water daily can act as a natural cleanser and support liver health.

6. Limit alcohol intake:

Alcohol is a major contributor to fatty liver disease. Reducing or eliminating alcohol consumption is essential for reducing fatty liver. For men, it is recommended to limit alcohol consumption to two drinks per day, while for women, it is recommended to limit alcohol consumption to one drink per day.

7. Manage underlying conditions:

Fatty liver disease can be caused by underlying conditions such as diabetes, high cholesterol, and high blood pressure. Managing these conditions can help to improve liver function.

8. Avoid unnecessary medications:

Certain medications can contribute to the development of fatty liver disease. Talk to your doctor about the medications you are taking and whether any of them may be contributing to your condition.

9. Get regular check-ups:

Regular check-ups can help to detect fatty liver disease early and prevent further liver damage. It is important to work with a healthcare provider to monitor liver health and to receive treatment if necessary.

    Foods you should Avoid if you have Fatty Liver:

    If you have fatty liver disease, it is important to avoid certain types of foods that can worsen the condition. These include:

    1. Foods high in saturated and trans fats:

    Such as fried foods, processed snacks, and high-fat dairy products, as these foods can contribute to the accumulation of fat in the liver.

    2. Sugary foods and beverages:

    Including sugary drinks, candies, pastries, and other sweets, as they can lead to insulin resistance and contribute to fat buildup in the liver.

    3. High-carbohydrate foods:

    Such as white bread, pasta, and rice, as they can cause spikes in blood sugar levels, leading to insulin resistance and fat accumulation in the liver.

    4. Alcohol:

    Even small amounts of alcohol can be harmful to the liver, so it is best to avoid alcohol entirely if you have fatty liver disease.

    5. Salt:

    An excessive intake of salt is a contributing factor to the risk of developing nonalcoholic fatty liver disease (NAFLD). Therefore, it is advisable to limit daily sodium intake to less than 2,300 milligrams to reduce the risk of NAFLD. For individuals with high blood pressure, a stricter limit of no more than 1,500 mg per day is recommended to maintain healthy blood pressure levels and reduce the risk of liver damage.


    However, a healthy and well-balanced diet that includes whole grains, healthy fats, and vegetables can help with weight management. Reducing overall body fat through healthy eating and regular exercise can help to reverse the symptoms of liver damage.   Therefore, adopting a healthy diet can be an effective strategy with Healeo’s experts to prevent and manage fatty liver disease.

    Click here To Know more foods that can help you to reduce fatty liver

    How to Find the Best Way to Reverse your Fatty Liver? 

    Even though a basic food list is essential for maintaining a healthy liver, it doesn't always work for everyone. Sometimes a specific food that might be beneficial to other fatty liver patients can harm you severely. 

    Join our 90-Day Liver Forte Challenge and take the first step towards a healthier liver. This comprehensive challange is designed to support liver health, reduce fat accumulation, and enhance overall well-being through a combination of potent liver-supporting supplements, a balanced diet, and personalized guidance.

    This program figures out the root cause of different health problems and provides a personalized diet and exercise plan based on the accurate results of the test. 

    The  90-Day Liver Forte Challenge is made with advanced tools to provide you with the best-personalized lifestyle plan to help you get rid of fatty liver disease. 


    If you have nonalcoholic fatty liver disease (NAFLD) or are at risk of developing this condition, there are certain lifestyle and dietary changes you can make to improve your liver health and reduce the risk of NAFLD.

    The  90-Day Liver Forte Challenge is made with advanced tools to provide you with the best-personalized lifestyle plan to help you get rid of fatty liver disease. which will cleanse and rejuvenate their body, liver, and skin from the inside out, completely reversing fatty liver in just 12 weeks.