Fatty liver is a major health problem around the world, and many people now develop it at a young age. Over the years it can inflame the liver, and constant inflammation can later lead to cirrhosis or even cancer.
Worldwide, cirrhosis caused by fatty liver has already begun to overtake cirrhosis caused by hepatitis viruses. Experts fear fatty liver will become an even greater problem in the near future.
In Bangladesh, non-alcoholic fatty liver disease is the most common form. Its main causes are obesity, an unhealthy lifestyle and too little physical activity. There is in fact no treatment for this kind of fatty liver other than a controlled lifestyle. Fat usually builds up in the liver because of excess weight, diabetes, high blood triglycerides and low good (HDL) cholesterol, an unhealthy lifestyle, and problems in how the body processes carbohydrates and fat. A proper diet, weight control and exercise are the only way out, and of the three, diet matters most. Some foods help the liver work better:
Green vegetables: Research shows the polyphenols and nitrates in green leafy vegetables help reduce fat in the liver. Cooking and boiling greatly reduce their polyphenol content and antioxidant effect, so do not throw away the cooking water, or eat as many leafy greens as you can raw in salads, such as spinach, lettuce and other leaves.
Lentils and seeds: Lentils, chickpeas and peas are rich in starch and fibre. They are good for the digestive system and help lower triglycerides. Soy protein and tofu also help: the beta-conglycinin in soy lowers triglycerides and visceral fat. Sunflower seeds are rich in vitamin E, which is good for fatty liver.
Sea fish: Hilsa, pomfret, tuna, salmon, sardines and other sea fish rich in omega-3 oils raise good HDL cholesterol and lower harmful triglycerides, reducing fat and inflammation in the liver. Experts say fish should be eaten at least three days a week.
Oats and complex carbohydrates: To get rid of fatty liver, you need to eat complex carbohydrates such as oatmeal, or bread made from whole wheat or barley.
Walnuts: Walnuts contain glutathione, omega-3 fatty acids and arginine, which keep the liver healthy. They help remove harmful ammonia and toxic waste from the body and reduce inflammation and excess fat inside the liver. You can eat four or five soaked or dried walnuts every morning, but no more.
Beetroot: Beetroot contains antioxidants, fibre and nitrates. It helps produce bile, boosts the action of enzymes, and keeps the liver healthy by preventing oxidative stress.
Lemon and fruits with vitamin C: Foods rich in vitamin C, such as amla (Indian gooseberry), guava and lemon, help the body get rid of harmful substances and help detoxify the liver.
Spices: The curcumin in raw turmeric and raw garlic have been shown to help reduce inflammation of the liver.
বাংলায় মূল প্রতিবেদন পড়ুন · Read the original Bengali report