Fatty Liver Disease is the most common chronic liver disease in the United States with more than 100 million Americans carrying this diagnosis. Having Fatty Liver Disease can lead to serious health problems such as cirrhosis, scarring of the liver, and liver failure so taking steps to help prevent or reverse a fatty liver is very important.

Fatty Liver Disease often affects people who are middle-aged, obese, and are diagnosed with either Type 2 Diabetes and/or Hypertension (high blood pressure). This happens when too much fat builds up in the liver. There are very few treatment options for Fatty Liver Disease, making a healthy lifestyle the main focus of intervention to prevent liver damage or reverse the disease in the early stages.

How to Know if you have Fatty Liver Disease?

This disease often has no signs or symptoms, so most people do not know they have it until later stages. This makes regular check-ups and tests important. In some cases, you may feel fatigued, pain or discomfort in the upper right belly area, and not feel well.

What are the Most Important Lifestyle Changes for Fatty Liver Disease?

The best plan for a healthy liver focuses on the following key areas:

• Healthy Diet
• Regular Exercise
• Losing weight (if overweight or obese)
• Avoiding Alcohol
• Quality Sleep

Research shows that eating and exercising in a way that helps someone reach and maintain a healthy weight range may improve liver tests and reverse the disease.

What is the Best Diet for a Healthy Liver?

Following a diet that aligns with the Mediterranean Diet is the best plan for someone at risk or diagnosed with Fatty Liver Disease. This plan focuses on including a variety of plant-based foods, healthy fats, and lean proteins. The traditional Mediterranean Diet is high in heart-healthy fats, antioxidants, vitamin C, dietary fiber, and other vitamins and minerals. 

Foods to Focus On:

• Fruits & Veggies
• Whole Grains

• Nuts/Beans
• Lean Meats/Seafood
• Olive Oil/Avocado

Foods to Limit:

• Red Meat
• Sweets/Added Sugars
• High-fat Dairy
• Fried Foods
• Alcohol

The biggest focus of the diet should be to eat more plant-based foods. This does not mean that you must omit all animal foods but to make an effort to make most of your diet come from plants. Make simple swaps such as having veggies and hummus for a snack, making meat less of a focus on your plate and adding in more colorful vegetables, and choosing more vegetarian meals.

The Mediterranean Diet has also been found to lower the risk for heart disease and US News and World Report named it as the Best Diet for Diabetes. Since Fatty Liver Disease is often paired with heart and blood sugar issues, this diet will help to address each of these health concerns.

What Else Can I do Besides Eat Right?

Participating in aerobic exercise can help to lower the amount of fat in your liver and decrease inflammation in the body. Researchers have found that 150 minutes of moderate to intense aerobic activity per week (such as brisk walking) led to significant reductions in liver fat in individuals with Fatty Liver Disease.

Getting enough sleep can help reduce the risk of Fatty Liver Disease as well, as it helps support an overall healthy body, promote healthy behavior, and balance hormones.

How Can Seattle Sutton’s Healthy Eating Help?

If you’ve recently found out that you have Fatty Liver Disease, it can be overwhelming to figure out what to eat and what not to eat and we are here to help. Since our meals follow the principles of the Mediterranean diet, are portion and calorie-controlled to help support a healthy weight, and follow the nutrition recommendations from the American Heart Association and the American Diabetes Association they are a great choice for supporting a healthy liver and overall good health. We also focus on plant-based nutrition and include a variety of vegetarian meals on every meal plan.

We do all the calculating, meal prepping, shopping, and cooking so you can just eat the meals and focus on supporting other areas of your healthy lifestyle. Look at Robert, a Seattle Sutton’s Healthy Eating customer who was diagnosed with Fatty Liver Disease. His life was transformed after joining our program and was able to use his extra time to start running and doing other active things he loves. After being on the program his liver enzymes were within normal range and he reversed his Fatty Liver Disease.

Good news, focusing on a healthy lifestyle with a balanced diet, regular exercise, and maintaining a healthy weight are the main ways to combat this disease. Take the plunge with Seattle Sutton’s Healthy, like Robert did, and take the first step toward improving your liver health!