Some people suffer from the accumulation of fat in the liver, which greatly affects their general health and may lead to health complications. In the following report, Dalili Medical reviews some foods that can help reduce liver fat, according to our website.

**What is liver fat?**

A healthy liver contains a small percentage of fat, but the problem begins when this percentage exceeds 5% of the liver's weight. There are two main types of fatty liver:

1. **Alcoholic fatty liver disease (ALD - Alcoholic liver disease)**
Fat accumulation in the liver can occur as a result of consuming alcohol in varying amounts, whether small or large. This disease may develop quickly after a period of consuming alcohol.

2. **Non-alcoholic fatty liver disease (NAFLD - Non-alcoholic fatty liver disease)**
Some people suffer from the accumulation of fat in the liver without consuming alcohol, and this condition often does not cause inflammation or damage to the liver, making it not dangerous. The risk of developing fatty liver disease, inflammation and scarring of the liver in adults is about 20%. Fat accumulation in the liver can occur during pregnancy, but this is very rare, which poses a health risk.

Can fatty liver disappear?

 

Many people wonder if it is possible to remove fatty liver, and the answer is that this may happen to some patients by following a healthy diet and increasing the level of physical activity.

Is fatty liver dangerous?

 

Possible complications of fatty liver include hepatitis and cirrhosis.

Does fatty liver cause shortness of breath?

 

Fat liver itself does not cause shortness of breath, but if it is caused by obesity, excessive obesity may be the cause of shortness of breath.
**Can liver enlargement be treated?**

 

Treatment for liver enlargement depends on the underlying causes of this condition. Treatments recommended by your doctor may include medications, chemotherapy, surgery, or radiation therapy, especially in cases of liver cancer.

**Types of fatty liver disease:**
1. **Alcoholic fatty liver disease:** Occurs when a person consumes large amounts of alcohol.
2. **Nonalcoholic fatty liver disease:** Affects people who do not consume large amounts of alcohol, and is often associated with metabolic problems such as obesity, diabetes, and blood lipid disorders.

**Causes of fatty liver:**
Fatty liver occurs when the body produces excessive amounts of fat or when it is unable to use fat efficiently, which leads to the accumulation of excess fat in the liver cells and causes fatty liver disease.
Several factors can cause fat to build up in the liver, including:

- Consuming large amounts of alcohol
- Obesity
- High blood sugar levels
- Cells not responding to insulin
- Increased levels of fat, especially triglycerides, in the blood

Less common factors that can lead to fatty liver disease include:

- Rapid weight loss
- Certain types of infections, such as hepatitis C
- Side effects of some medications, such as methotrexate, tamoxifen, and valproic acid
- Exposure to certain toxins
- Genetic factors

**Damages of fatty liver:**
Some people with fatty liver disease suffer from complications such as hepatitis or cirrhosis.

**What are the symptoms of fatty liver and how to get rid of them?**

The accumulation of fat in the liver does not always lead to symptoms, but when they do occur, they may include:

- Abdominal pain or a feeling of fullness in the upper right side of the abdomen
- Feeling very tired or weak

Patients often only notice symptoms when fatty liver develops into cirrhosis, and symptoms include:

- Nausea
**Symptoms:**
- Loss of appetite.
- Unexplained weight loss.
- Yellowing of the skin and whites of the eyes (jaundice).
- Swelling in the abdomen (ascites).
- Swelling in the legs, feet, or hands.
- Bleeding from the esophagus, stomach, or rectum.

**Treatment of fatty liver with cupping:**
A study was conducted in 2020, the results of which were published in the Turkish Journal of Medical Sciences, on 120 patients with non-alcoholic fatty liver, with the aim of evaluating the effect of cupping in treating this condition. The participants were divided into two groups:

- **Control group:** This group received advice on nutrition and physical activity for 6 months.
- **Treatment Group:** This group received the same advice in addition to cupping three times during one month as part of the treatment of fatty liver.

Liver ultrasound images and liver enzyme tests were evaluated at the beginning and end of the study. The results showed a significant improvement in the images and a significant decrease in liver enzyme levels indicating liver damage in the cupping group compared to the control group.

**Treatment of fatty liver at home**

Lifestyle changes are the best and easiest way to get rid of fatty liver. Success in treating fatty liver at home can be achieved by following the following tips:

1. **Maintaining physical activity**: Exercising helps treat fatty liver even if there is no significant weight loss. Exercise helps reduce liver fat by losing weight and reducing the risk of obesity and diabetes.

2. **Losing excess weight**: Adhering to a healthy diet prevents the accumulation of fat in the liver, as obesity and diabetes are the main factors causing fatty liver, and both are associated with weight gain. If a person is overweight or obese, losing 10% of their body weight can have a positive impact on liver health.

3. **Eat healthy**: Here are some nutritional tips that can help treat fatty liver accumulation:
- Increase your consumption of fiber-rich foods such asNecessities, whole grains, nuts, and seeds.
- Reduce consumption of foods rich in sugars, hydrogenated and trans fats, such as fast food and processed products.

Follow a Mediterranean diet, which is characterized by a high percentage of healthy fats, fish, and vegetables, while reducing consumption of red meat.

Avoid processed foods and sweetened drinks.

Increase your intake of omega-3, polyunsaturated fats, and monounsaturated fats, such as olive oil, fatty fish such as salmon and sardines, nuts, and seeds; which enhances the possibility of treating fatty liver with olive oil.

Quit drinking alcohol, as this is considered one of the most important steps in treating alcoholic fatty liver.

Lower high cholesterol levels: Fat consumption should be reduced to help lower cholesterol and treat fat around the liver, especially trans fats found in baked goods and fried foods, in addition to saturated fats found in red meat and full-fat dairy products.

Broccoli: Vegetables are considered foods that contribute to reducing liver fat thanks to their richness in dietary fiber, especially broccoli, as one study showed its long-term benefits.

**Whey** Whey is a rich source of proteins that contribute to reducing the accumulation of fat in the liver. A study conducted on a group of obese women showed a decrease in the percentage of liver fat in them after consuming whey for four weeks.

Another study confirmed the effectiveness of whey in improving liver function and reducing accumulated fat in it, in addition to its ability to reduce oxidative stress in liver cells in mice with fatty liver.

**Olive oil:** Olive oil is rich in healthy fats that contribute to lowering liver enzyme levels and enhancing the feeling of satiety. Unlike other oils rich in monosaturated fats that may increase liver fat, olive oil, sesame oil, sunflower oil, and canola oil contain monounsaturated fats that help reduce liver fat.

**Chia and flax seeds:** These seeds are rich in plant sources of healthy omega-3 fatty acids, which help reduce liver fat naturally.

**Avoid liver irritants:** There are some substances that may impair liver function and increase the risk of fatty liver, including industrial chemicals, alcohol, and over-the-counter medications.

Garlic: Raw garlic and garlic powder have properties that support liver health, and may help improve liver condition in people with fatty liver disease, as part of treating fatty liver using natural herbs.

**Treatment of fatty liver with natural herbs**

 

There are a group of herbs that are considered effective in treating fatty liver, the most prominent of which are:

- **Green tea**: Taking green tea supplements helps reduce liver fat. Although drinking green tea is safe for most people, there are rare cases in which green tea extract supplements have been linked to severe liver disorders.

- **Milk Thistle**: This herb boosts the production of enzymes that help the liver detoxify. Its active ingredient, silymarin, is also thought to help lower liver enzymes that may indicate damage.

- **Licorice**: Licorice supplements help treat fat buildup in the liver and provide protection against alcoholic liver disease. However, be aware that some people may be allergic to licorice supplements.

- **Turmeric**: Turmeric supplements are effective in treating fatty liver and reducing inflammation.

- **Ginger**: Taking ginger supplements can help reduce liver damage, lower cholesterol and blood sugar levels, and reduce inflammation in people with fatty liver. Ginger is generally considered safe.

Treating fatty liver with honey: A study conducted in China on 21,979 adults aged 20 to 90 showed that eating honey 2 to 6 times a week contributes to treating non-alcoholic fatty liver disease.

Beetroot juice, as it reduces the accumulation of fat in the liver thanks to its betaine content, which is known for its effectiveness in this area. It is recommended to drink one cup of it daily, as it is considered one of the most effective drinks in getting rid of fat and treating it, in addition to preventing its accumulation in the liver, and it also improves blood flow to the liver.

- Turmeric tea is a powerful antioxidant, as it helps cleanse the body and liver of toxins by increasing enzyme production. It also enhances blood circulation and liver health.

As for almond milk or low-fat cow's milk, some studies have shown that consuming sufficient amounts of calcium and vitamin D, which are abundant in milk, may contribute to preventing the development of fatty liver disease resulting from the accumulation of fat in the liver. Experts recommend drinking up to 3 cups of either of these types daily.

As for soy, some of its products, such as soy milk, are considered effective in improving liver health, as they contribute to achieving positive effects on the metabolism process in patients with fatty liver, which helps in effectively reducing the percentage of liver fat.

**Treatment of fatty liver**

 

**Maintaining physical activity:** Exercising is an effective way to treat fatty liver at home, even if you do not lose significant weight. Exercise helps reduce liver fat by losing weight and reducing the risks of obesity and diabetes.

**Losing excess weight:** Adhering to a healthy diet helps prevent the accumulation of fat in the liver, as obesity and diabetes are the main factors causing fatty liver, and both are associated with weight gain. If a person is overweight or obese, losing 10% of body weight can have a positive effect onTreating fatty liver naturally.

**Eating healthy:** Here are some important tips related to the diet that can be followed to treat the accumulation of fatty liver:
- Increase the consumption of foods rich in fiber, such as vegetables, whole grains, nuts, and seeds.
- Reduce the consumption of foods rich in sugars, hydrogenated and trans fats, such as fast food, commercial bakery products, and sweets.
- Follow the Mediterranean diet, which is characterized by its high content of healthy fats, fish, and vegetables, while reducing the consumption of red meat

Stay away from processed foods and sweetened drinks.

Increase the consumption of omega-3 acids, polyunsaturated fats, and monounsaturated fats, which include olive oil, fatty fish such as salmon and sardines, in addition to nuts and seeds. This indicates the possibility of treating fatty liver using olive oil.

Quitting alcohol is considered one of the most important steps in treating alcoholic fatty liver.

**Drinking Coffee:** Coffee is a source of many health benefits for the liver, as it enhances the production of liver enzymes that help fight inflammation and reduce liver damage. It is recommended to drink two to three cups of coffee without milk or sugar daily to reduce the risk of liver disease.

**Drink enough water:** Water is essential for the proper functioning of the liver, as it helps treat fatty liver. When the body becomes dehydrated, this negatively affects the metabolism and the body's ability to burn fat instead of storing it in the liver.

**Apple Cider Vinegar:** Apple cider vinegar contains antioxidants that help reduce inflammation, and is considered an effective natural treatment for fatty liver, as it contributes to burning fat and getting rid of fatty deposits. To prepare this treatment, you can add a spoonful of apple cider vinegar to a cup of warm water, with the possibility of adding a spoonful of honey for sweetness. It is recommended to drink this mixture twice a day, before breakfast and before dinner.

**Lemon:** Lemon contains vitamin C, which produces antioxidants in the body that help burn fat and enhance enzyme production.

**Treatment of fatty liver with lemon**: You can squeeze one lemon and add it to a bowl of yogurt and eat it daily as an alternative to dinner. You can also prepare lemon juice with warm water and drink it twice a week.

**Omega-3 fatty acids**: Omega-3 fatty acids contribute to improving fat levels in the liver and increasing good cholesterol levels in people with fatty liver disease. However, more research is needed to confirm these benefits. Foods rich in omega-3 acids that help reduce liver fat include: salmon, sardines, walnuts, and flax seeds.

**Reducing high cholesterol**: It is important to reduce fat intake to help lower cholesterol levels and treat fat accumulated around the liver, especially trans fats found in baked goods and fried foods, in addition to saturated fats found in red meat and full-fat dairy products.

**Best exercises to get rid of fatty liver**

 

**First exercise:** Lie on your left or right side and extend your feet fully on the ground. Lift your upper body off the floor and raise your feet together toward the ceiling, resting on your hands. Move your feet up and down without touching the floor. Repeat the same movement on the other side.

**Exercise 2:** Lie on the floor and lift your shoulders off the surface with your hands behind your head. Lift your knees bent upwards while keeping your leg muscles parallel to the floor, then alternate between your legs similar to riding a bicycle.

**Exercise 3:** Take the basic squat position, bend your knees and lower yourself slightly toward the floor while pushing your buttocks back. After taking the squat position, jump high in the air then return to the first movement and plant your feet again on the floor with the squat movement.

**Exercise 4:** In the first movement, take the plank position, push your body away from the floor and rest on the palms of your hands and toes. Then lower yourself further and support yourself on your elbows, and switch between the two positions. Repeat the exercise 12 times.

**Exercise 5**

Start the exercise standing with your back straight. Bend your knees to move into a squat position, and place your hands on the floor directly in front of you. Then kick your feet back so that your entire body weight is supported by your hands. When you reach the plank position, perform a push-up quickly. Then use the tips of your toes to push your body off the floor to return to a standing position. Jump and push your entire body up using the tips of your feet, and raise your hands up while jumping to enjoy a full stretch of your body.

Resistance exercises include a variety of exercises targeting the legs, chest and arms, which were performed over three months at a rate of 40 minutes per session, three times a week. A decrease in liver fat levels was observed through ultrasound examination. Resistance exercises are very effective in reducing blood cholesterol levels, in addition to decreasing ferritin levels, a protein responsible for storing iron in the liver. High ferritin levels are an indicator of liver inflammation and damage. Resistance exercises include shoulder presses, front hand movement exercises, chest presses, front lunges, and squats. As for cardio exercises, patients practiced them gradually. The session began with a 7-minute warm-up, followed by 10 minutes of cardio exercises aimed at increasing the heart rate, then a short cool-down period. The study relied on gradually increasing the duration of the sessions until it reached 45 minutes.

In the third month, a significant decrease in the rate of liver cell damage and damage was observed byIt ranges between 58% and 67%, with an improvement in oxygen consumption. A decrease in waist circumference and a decrease in inflammation and oxidation rates were also observed. Among the types of cardio exercises available are: swimming, walking, jumping rope, jogging or running, climbing stairs, and rowing.