We munch on unhealthy food and call it sumptuous, we skip breakfast and hog on food post work, we have time to stand and stare while waiting for the elevator but loathe taking the stairs. Do these seem like relatable situations to you?
Then here's a key to get your life back on track. We ask Swati Bhushan, the chief clinical nutritionist from Hiranandani Hospital, Vashi about how to get rid of these habits and prevent fatty liver disease.
Reduce the intake of food toxins, including refined carbohydrates like maida and its products (breads, pav, bun and baked goods), sugar, salt, hydrogenated fats (palm oil, butter etc.), junk and fried food (French fries, samosas, wadas, etc.), containing unhealthy trans-fats which can damage the liver cells, causing fatty infiltration.
Processed food primarily comprises of added preservatives, artificial colours and food additives; these lack nutrition, and rather contain harmful chemicals that stress the liver.
Restrict intake of red meat which is high in saturated fat and cholesterol, and is linked to the development of fatty liver.
Eliminate alcohol consumption as it is a key contributing factor leading to fatty liver and can cause further damage, which could be difficult to reverse.
Limit intake of sugary cereals, sweets, soda drinks and instead choose whole fruits.
Complex carbohydrates present in whole grains, pulses and vegetables contain dietary fibre and are safer.
Though sugar and refined flour (maida) are culprits in the development of fatty liver, reduce overall carbohydrate intake from chapatis, rice and other grains.
Eat plenty of green leafy vegetables, which contain pigment chlorophyll, which helps eliminate toxins from the liver.
Moreover, they contain folic acid, essential minerals and vitamins, and disease-fighting antioxidants which are important for recovery of the affected liver.
Go for mustard greens (sarson ka saag), Kale, Broccoli, Spinach, Amaranth (math /chaulai), Arbi leaves, Drumstick leaves, Methi leaves, Beetroot leaves, Radish leaves, Parsley.
Fatty liver results in deficiencies of Vit-B, and making it important to supplement our diet with Vit-B6, Folate (B9) and B12. Try getting enough Vit-B6 from Fish, Banana and Sunflower seeds.
Folate can be obtained from Fish and green leafy vegetables, including curry leaves and mint, Asparagus (Shatavari), Beetroot, Mango, Pulses and Legumes, Sesame seeds and Mustard seeds.
Chicken, egg whites, Fish, low-fat milk and milk products, are all good sources of Vit-B12 and Protein.
Omega-3 fats fight inflammation and can help in faster healing if consumed in moderation. These are found in Salmon, Herring, Mackerel, Tuna, Oil Sardines, Flaxseeds (Alsi), Chia seeds (Sabja), Soybean and Walnuts.
Include a variety of whole Pulses and Dals to get maximum Dietary Fiber and additional Proteins. Consume lesser quantities of polished de-husked dals.
You can consume a handful of nuts and seeds, but remember, never go overboard on these.
To reap the benefits of Vit-C, choose Capsicum (green, yellow, red), Black Currants, Guava (Peru), Gooseberry (Amla), Strawberries, Kiwi, Lemon, Sweet lime (Mosambi), Orange, Papaya, Green Mango, Pummelo (Chakotra/Papnus), Drumstick, Karela and Broccoli.
Obtain Beta Carotene from Mango, Papaya, Muskmelon, Watermelon, Carrot and Tomatoes. Eat Beetroots, which are rich in Flavonoid Betalain. These Antioxidants help flush out toxins and reduce Liver fat.
Consume Sulphur containing foods like Garlic, Onion, Broccoli, Cabbage, Cauliflower, Radish (Muli), Turnip (shalgam) which assist in making Glutathione, a powerful antioxidant and liver detoxifier.
'Adopt healthier cooking methods like steaming, pressure cooking, stir-frying and grilling, which uses little or no fat and eliminates the danger of developing toxins in food. They help heal the damaged liver faster.
Remove the skin from meat and avoid organ meats, to reduce intake of fat from non-vegetarian sources.'
Switch over to healthy unsaturated fats like sesame oil, olive oil, among others and remember to reduce overall fat intake for better results. Use minimum oil for cooking and make use of a variety of vegetables in your food preparations, she explained.
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