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

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

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

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

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

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

American Heart Association: "Monounsaturated Fats."

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

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

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

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

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

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

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

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

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

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

American Heart Association: "Monounsaturated Fats."

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

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

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

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

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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