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What fats are OK if I have fatty liver disease?

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Certain fats in your diet can improve your sensitivity to, or ability to use, insulin. This means your cells can take in glucose, so your liver doesn't need to make and store fat.

These include omega-3 fatty acids found in fish, fish oil, vegetable oils, nuts (especially walnuts), flaxseeds and flaxseed oil, and leafy veggies.

You can also have monounsaturated fats, which are found in plants like olives, nuts, and avocados.

Steer clear of saturated fats. Eat less meat and fewer dairy products. Avoid baked goods and fried foods made with palm or coconut oils. These lead to more fatty deposits in your liver.

SOURCES:

American Liver Foundation: "NAFLD."

National Institute of Diabetes and Digestive and Kidney Diseases: "Nonalcoholic Steatohepatitis."

Canadian Liver Foundation: "Fatty Liver Disease."

Eslamparast, T. World Journal of Hepatology, published online Feb 27, 2015.

Zivkovic, A. American Society for Clinical Nutrition, August 2007.

Lai, M. The Liver Healing Diet, Ulysses Press, June 9, 2015.

Oliveria, C. Journal of Diabetes Research, published online Dec 7, 2015.

Natural Medicines Comprehensive Database: "Vitamin E," "Goji."

Scorletti, E. Annual Review of Nutrition, published online July 2013.

American Heart Association: "Monounsaturated Fats."

Xiao, J. Journal of Traditional and Complementary Medicine, published online April 2013.

NHS Choices: "Do goji berries deserve their A-list status?"

Eliades M, World Journal of Gastroenterology, Feb 14, 2015.

Sun, K. Clinical Endocrinology, published online May 20, 2013.

Harvard Health Publications: "Potassium lowers blood pressure."

USDA: Dietary Guidelines for Americans 2005, Appendix B.

University of Maryland Medical Center: "Betaine."

Medscape: "What Advice Should Be Given to Patients With NAFLD About the Consumption of Alcohol?"

Pacana, T. Curr Opin Clin Nutr Metab Care, November 2012.

Reviewed by Minesh Khatri on February 10, 2020

SOURCES:

American Liver Foundation: "NAFLD."

National Institute of Diabetes and Digestive and Kidney Diseases: "Nonalcoholic Steatohepatitis."

Canadian Liver Foundation: "Fatty Liver Disease."

Eslamparast, T. World Journal of Hepatology, published online Feb 27, 2015.

Zivkovic, A. American Society for Clinical Nutrition, August 2007.

Lai, M. The Liver Healing Diet, Ulysses Press, June 9, 2015.

Oliveria, C. Journal of Diabetes Research, published online Dec 7, 2015.

Natural Medicines Comprehensive Database: "Vitamin E," "Goji."

Scorletti, E. Annual Review of Nutrition, published online July 2013.

American Heart Association: "Monounsaturated Fats."

Xiao, J. Journal of Traditional and Complementary Medicine, published online April 2013.

NHS Choices: "Do goji berries deserve their A-list status?"

Eliades M, World Journal of Gastroenterology, Feb 14, 2015.

Sun, K. Clinical Endocrinology, published online May 20, 2013.

Harvard Health Publications: "Potassium lowers blood pressure."

USDA: Dietary Guidelines for Americans 2005, Appendix B.

University of Maryland Medical Center: "Betaine."

Medscape: "What Advice Should Be Given to Patients With NAFLD About the Consumption of Alcohol?"

Pacana, T. Curr Opin Clin Nutr Metab Care, November 2012.

Reviewed by Minesh Khatri on February 10, 2020

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Can vitamins help with fatty liver disease?

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