Fatty Liver Cases Rise in India: 7 Ways to Keep Your Liver Safe and Healthy

After the revelation of the Lancet study on how millions of Indians are diabetics, other non-communicable diseases like fatty liver have also been shown to be on the rise.

The liver is one of the most complex yet important organs in the body. The role of the liver is to filter toxins from the blood, produce bile that aids in digestion, and maintain blood sugar levels. According to the World Health Organization (WHO), in India, liver diseases represent the tenth most common cause of death. In a recent study presented at the Endocrine Society annual meeting in Chicago, the study highlighted the exponential rise of NAFLD. It is mainly attributed to sedentary lifestyle choices.

Diabetes is another major risk factor for nonalcoholic fatty liver disease (NAFLD) and several other liver diseases. The liver is the second largest organ in the body that helps process nutrients and filters harmful substances from the blood. Now, speaking of non-alcoholic fatty liver disease (NAFLD), it is a growing concern that affects children, especially those who are obese.

Tips to keep the liver healthy

1. Eating a healthy and balanced diet
2. Limit sugar and salt intake
3. Include more green vegetables and fresh fruits in your diet
4. Maintain a healthy weight according to the BMI
5. Regular exercise is the key to a healthy lifestyle
6. Eat sprouted legumes like mung, matki, black channa, green channa, and sprouted wheat as it greatly increases the liver cleansing properties.

Foods for a healthy liver

One of the best ways to heal your liver is through a healthy diet. So here are foods that will help you in case you are suffering from a liver condition.

• Garlic: This powerful herb not only adds flavor to food, but garlic has the potential to burn belly fat, lose weight, and reduce the risk of developing fatty liver disease.
• walnuts: A walnut-rich diet is associated with reduced inflammation, insulin resistance, and oxidative stress and a lower prevalence of NAFLD. The presence of omega 3 fatty acids in walnuts can help people with fatty liver.
• flax seeds: Flaxseeds are plant sources of omega-3 acids that help lower liver lipids and improve liver fat in NAFLD patients. Also, Omega-3s are anti-inflammatory in nature, which will protect the liver from any inflammation.
• Steel Cut Oats: Fiber-rich whole foods such as oats are associated with a reduced risk of NAFLD-related illnesses. Studies have shown that a nutritious diet rich in fiber-rich foods such as oatmeal is effective for people with NAFLD and may help lower triglyceride levels.
• Garden Cress Seeds: Garden cress seeds are rich in Omega-3 fats and monounsaturated fats that help lower liver lipids and improve liver fat in NAFLD patients. Omega-3 fatty acids work wonders in improving liver fat levels and HDL cholesterol levels among people with fatty liver disease.

According to experts, there is already a rise in obesity around the world which, at the same time, has raised concerns for children. The main cause behind this is everyone’s sedentary lifestyle. NAFLD, if left unchecked, can lead to inflammation and scarring of the liver.