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News – Doctors call non-alcoholic fatty liver disease (NAFLD) the “silent disease” because it often goes unrecognized until it becomes cirrhosis.

As the name suggests, non-alcoholic fatty liver disease is characterized by excess fat in the liver of people who consume very little alcohol. In non-alcoholic fatty liver disease, excess fat accumulates in the liver.

Obesity or being overweight is the main cause of this condition, along with metabolic risk factors such as type 2 diabetes, high blood pressure, high cholesterol, and obstructive sleep apnea.

Just like many conditions, diet can help to avoid risk. According to Dr. Joseph Salhab, known as @thestomachdoc on the TikTok platform, there are six essential nutrients that must be consumed to improve liver function.

The gastroenterologist shared a list of foods that should be added to the daily diet with his 1.7 million followers, to encourage them to adopt habits that are friendly to the intestines and the liver.

He said: “If you have fatty liver disease, you must always combine dietary changes with lifestyle changes such as exercising at least four to five times a week, maintaining a healthy weight if you are overweight, and avoid liver toxins such as alcohol. .”

Among the six foods he recommends are:

Avocado

In addition to being a healthy source of fat and fiber, “avocados contain vitamin E, which we know is anti-inflammatory in the liver,” said Salhab.

Eating an avocado daily has also been associated with better sleep quality, cardiovascular function, and a lower risk of type 2 diabetes in women.

oil-oil

Olive oil, a staple of the Mediterranean diet and sometimes called “liquid gold,” is the king of fats, as it is a monounsaturated fat and full of antioxidants and other healthy compounds.

Potential benefits of olive oil include reducing the risk of depression and cardiovascular disease and reducing constipation.

Oily fish

Salhab recommends eating two types of oily fish, such as salmon or herring, each week.

His advice is supported by Lori Wright, a registered dietitian and professor at the University of South Florida College of Public Health, who previously said: “Salmon is one of the best choices for healthy fish. It is rich in fatty acids omega-3 which helps with cardiovascular and brain health – and is also rich in protein. “

As Wright said: “Research has shown that omega-3 consumption reduces overall mortality from heart disease. In addition, omega-3 provides a small reduction in high blood pressure and a significant reduction in triglycerides.

Nuts

Salhab recommends eating nuts regularly such as walnuts, pine nuts, pistachios, cashews, and pecans. He says it’s “a healthy source of unsaturated fat, but it also contains vitamin E, which we know is anti-inflammatory in the liver.”

Walnuts are beneficial for the body and the mind, as researchers at the National Institute on Aging found that eating them can help improve memory in Alzheimer’s patients.

These nuts can also be beneficial, as research has linked eating walnuts to improving sperm quality.

Green tea

Salhab says that the antioxidant and anti-inflammatory properties of green and black tea make it a good addition to the daily diet.

Tea leaves contain catechins, a type of polyphenol and flavonoid that protect our cells from damage as we age.

Tea leaves contain more catechins than other foods and drinks. Green tea tends to contain more catechins than other types of tea. Among these catechins is epigallocatechin gallate, or as it is known for short as EGCG, which is a natural antioxidant found in abundance in green tea, which fights inflammation and protects cells.