Fatty liver disease is one of the most common health conditions today. It develops when fat makes up more than 5 percent of the liver’s weight. Over time, the condition can progress to cancer, often without noticeable symptoms, making early prevention and management essential.

There is a common misconception that only overweight people are prone to fatty liver disease. However, this is not the case. The following groups are at risk:

• Overweight people: Those with a body mass index (BMI) between 25 and 30 face an increased risk of developing fatty liver disease. If your BMI (calculated as weight divided by height squared) is more than 25, testing for fatty liver disease is recommended.
• “Skinny fat” people: These people often appear slim but have a high body fat percentage, giving them a soft, “puffy” appearance.
• People who enjoy sweets or alcohol: Diets high in sugar or alcohol can also increase the risk of developing fatty liver disease.

Mild fatty liver typically has no noticeable symptoms but, if left unmanaged, can progress to serious conditions such as cirrhosis or liver cancer. As fat builds up in the liver, the condition can progress from simple steatosis (fat accumulation) to inflammation, followed by fibrosis (early liver scarring), then cirrhosis (advanced scarring), and eventually liver cancer. People with fatty liver are at a higher risk of cardiovascular disease and related mortality.

Preventing and managing fatty liver mainly involves regular exercise and a healthy diet, with an understanding of what to eat and what to avoid.

Weight Loss and Exercise

For overweight patients with fatty liver, doctors usually recommend weight loss before starting medication. However, there are two key points to keep in mind:

• Avoid Extreme Dieting for Weight Loss. Extreme dieting can worsen fatty liver. Rapid weight loss prompts the body to use stored fat, increasing fatty acids in the bloodstream, which can lead to further fat buildup in the liver. It is recommended to aim for no more than 2.2 pounds of weight loss per week.
• Avoid Eliminating Fats During Weight Loss. Eating too little fat can increase the risk of developing gallstones.

In traditional Chinese medicine (TCM), regularly marching in place is often recommended to help burn fat and strengthen leg muscles.

Steps:

1. Stand naturally with your feet shoulder-width apart and place your hands near your waist.
2. Engage your core and thigh muscles to lift your right knee, allowing your hands to rise naturally with the movement.
3. Lower your right leg and lift your left knee, alternating legs with each lift.

Keep your upper body straight and your core stable throughout the exercise.

Do this exercise at least once per day, aiming for 20 repetitions per set. If you cannot complete all 20 at once, take a short break and then continue. Feel free to do more if time allows.

Numerous studies have demonstrated that exercise can improve fatty liver through several key mechanisms:

• Reducing Free Fatty Acids: Exercise improves peripheral insulin resistance, reducing the delivery of free fatty acids and glucose to the liver for synthesis.
• Increasing Fatty Acid Oxidation: Exercise boosts fatty acid oxidation in the liver, helping to break down excess fat.
• Decreasing Fatty Acid Synthesis: Exercise lowers the production of fatty acids within the liver.
• Protecting Against Cellular Damage: Exercise reduces the release of molecules associated with cellular damage, which helps protect liver cells and mitochondria.

Items to Avoid for Liver Health

• Alcohol: Alcohol is particularly harmful to the liver. Often referred to as “liquid bread,” alcohol can lead to rapid fat accumulation in the liver, and excessive drinking can worsen fatty liver disease.
• Sugary Foods and Drinks: Excessive intake of high-fructose items such as candy, desserts, and sweetened beverages can spike blood sugar levels. Excess fructose is stored in the liver, increasing the risk of fatty liver disease. Like alcohol, sugar can be addictive when consumed in large amounts.
• Foods With Artificial Trans Fats: Artificial trans fats or hydrogenated vegetable oils are the most harmful type of fat for cardiovascular health and are widely found in processed foods. Items like fried chicken, cakes, frostings, coffee creamers, butter substitutes, and certain types of peanut butter can harm the liver and heart.

A randomized clinical trial published in JAMA shows that reducing free sugar intake can help decrease liver fat from 25 percent to 17 percent within eight weeks.

For vegetarians, it is important to note that processed vegetarian products are often high in fat and should be eaten in moderation. Instead, choose quality protein sources such as organic fresh soybeans, tofu, and dried bean curd. These options are low in calories and help maintain a longer-lasting feeling of fullness. A study published in the British Journal of Nutrition found that under calorie-controlled conditions, consuming pulses (edible seeds of legumes, such as beans, lentils, and peas) reduced hunger and increased satiety for two to four hours.

Breaking Unhealthy Eating Habits

Maintaining a balanced eating schedule is crucial, and there are certain unhealthy habits that should be avoided:

• Overeating: Eating excessive amounts of food can increase the risk of fatty liver disease.
• Skipping meals: Some people skip lunch and then overeat at dinner. Over time, this habit can lead to fatty liver.

It is important to plan your meals wisely. If you have a dinner gathering, consider eating a bit less at breakfast and lunch and include some fruit between meals to increase fullness and prevent overeating at dinner.

A study published in Molecules in March used untargeted lipidomics analysis for the first time to examine the effects of weight loss, exercise, and the two combined on non-alcoholic fatty liver disease in liver and visceral fat tissues. The results showed that lipid metabolism was disrupted in mice on a high-fat diet, but changes in key lipid categories were largely alleviated through dietary intervention. This demonstrated that nutritional intervention was the strongest differentiating factor among the groups.

3 Types of Food to Support Liver Health

• Cruciferous Vegetables: Broccoli, radishes, and other cruciferous vegetables contain sulforaphane, which supports liver detoxification.
• Sulfur-Rich Foods: Garlic and onions are high in sulfur compounds that enhance the liver’s detoxification capacity.
• Foods High in Omega-3 Fatty Acids: Avocados and mackerel are excellent sources that help reduce inflammation in the body.

Hawthorn Tea for Liver Fat Reduction

In addition to regular exercise and a healthy diet, consider trying hawthorn tea, which can effectively reduce liver fat.

Ingredients:

• 0.35 ounces (10 grams) dried hawthorn (about a small handful)
• 1 smoked plum
• 5 rosebuds

Preparation:

1. Place the ingredients in 16.91 fluid ounces (500 milliliters) of boiling water and simmer for 10 minutes.
2. If short on time, simply add the ingredients to a thermos, pour in hot water, and let steep for 10 minutes before drinking.

Drinking this herbal tea instead of other sugary drinks can help reduce the risk of fatty liver disease.

Hawthorn is highly regarded in TCM and modern medicine for its benefits in weight loss and fat reduction. It is effective in aiding digestion and relieving bloating after overeating meat or greasy food. Smoked plums and rosebuds can also help lower blood lipid levels, further supporting fat reduction.