Category : Health
Tip Why is it important?
Maintain normal body weight. One of the ways to find your ideal body weight would be:- Males: Height (cm) – 100 cm- Females: [Height (cm) – 100 cm] × 0.9 By maintaining a normal / ideal body weight, the chances of developing non-alcoholic fatty liver disease, i.e., accumulation of fat in the liver is reduced.
Have 4-6 small, frequent meals, at least 3 meals and a bed-time snack to promote adequate intake and prevent loss of muscle mass. The liver is an important organ that helps to maintain the blood sugar levels, by releasing the stored glucose. When the liver is damaged, having a bed-time snack helps to prevent low blood sugar at night. Low glucose at night can lead to symptoms such as sweating, trembling, confusion, headaches or palpitations.
Reduce your portion size to avoid extra calories ingestion that may lead to fat accumulation in the liver and further deteriorate the liver condition. Limit the amount of fat (oil) added to food while cooking When there is a higher intake of energy or fats, the body utilizes as required and the remaining energy is stored, surrounding the liver with fat. This makes it difficult for the liver to function normally. It interferes with the normal liver functions such as filtering toxins from the blood, helping in fat digestion, and regulating blood sugar levels. This increases the chances of other health problems such as type 2 diabetes and heart diseases.
Have healthy fats, namely omega 3 fats found in fatty fishes (salmon, mackerel, sardines, herring, trout), flax seeds, chia seeds, walnuts and unsalted nuts at least 3 times in a week. Choose olive oil, canola oil, nuts and seeds while preparing your salads Omega-3 fatty acids are fats that have a number of health benefits that include reduced liver fat accumulation, increased insulin sensitivity and improved heart health and fat levels in the blood.
When prepping meat, ensure to trim all the visible fat and avoid having the skin as well. The visible fat of meat and skin is very high in the bad fats, namely saturated fats. These can further accumulate on the liver and damage.
Limit using fats such as butter, ghee, coconut oil and palm oil while cooking. Also, avoid using fats labelled as ‘hydrogenated’ or ‘partially hydrogenated’ such as dalda and margarine Avoid fried food and fast food. Use other methods of cooking such as grilling, boiling, baking, roasting and stewing. These products are high in calories, the bad fats, namely saturated and trans-fat which would damage the liver at a faster rate.
Tip Why is it important?
Processed meats are best to be avoided which include sausages, nuggets and canned meats. Processed meats are high in sodium and fat. High sodium levels cause fluid buildup, particularly around the abdomen known as ascites. They also may contain preservatives, such as nitrates and nitrites that have been linked to increased risk of liver cancer.
Ensure to take no more than 1 tsp of salt per day. This helps to ensure that there is no fluid accumulation in the body due to liver damage.
Increase consumption of high fiber foods such as vegetables, wholegrains (whole-grain rice, whole wheat flour) and legumes (eg: dal, moong, lobia). The fiber in food helps to bind to the extra fat consumed and eliminates it from the body, reducing the burden on the liver.
Choose low-fat dairy products while shopping. Low-fat dairy products are quite low in fat when compared to their full-fat counterparts. Dairy products are also a good source of protein that helps in building and repairing body tissues and preventing muscle loss from the body.
Entertain a habit of being physically active for at least 30 minutes throughout the day, either at a stretch or by spreading it out throughout the day. Exercising regularly will help in maintaining a healthy body weight and prevents the bad cholesterol from increasing. It would also help to increase the good cholesterol in the body
Note: These are the general recommendations as per current nutritional research. However, it is important to speak to your doctor/dietitian/nutritionist regarding specific guidelines.


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