Effective Strategies To Remove Fat From The Liver: A Guide To Liver Health


The human body has essential internal organs, such as the heart, kidneys, lungs, liver, and others, and for proper functioning, they only need vitamins, minerals, proteins, fibers, and unsaturated fats. Due to the fast pace of life, people are eating foods that contain saturated fats, such as cheese, butter, ghee, cakes, and others.

These foods directly affect the liver as they are stored in the same, thus causing several harmful diseases, including cirrhosis. Implementing lifestyle changes and a balanced diet can help remove fat from the liver and enhance overall liver health.

However the liver can control some fats, but when the accumulation is greater than the liver weight, then inflammation will take place, and that’s a worrying sign for the liver. In scientific terms, inflammation of the liver is called steatohepatitis, and it is further classified into two based on the consumption of alcohol, i.e., Non-Alcoholic steatohepatitis (NASH) and Alcoholic steatohepatitis. 

Why You Need To Remove Fat From The Liver? 

Before moving to the concrete solution for removing fat from the liver, you must be familiar with its role and functions. The liver is an important internal organ in our body that helps remove toxins and produces proteins for blood plasma, an essential part of blood. In addition, it creates biles, which are helpful in the breakdown of fats in the small intestine. 

There are various roles of a liver, and if it gets affected, then a person may face serious issues, and even death can occur. So, now you may have analyzed how important it is to remove fat from the liver and keep it healthy.

What Are The Best Practices To Remove Fat From The Liver?

The healthy liver breaks down the fat easily, but if there is an accumulation of excess fats due to an unhealthy diet, including cheese, oily foods, consumption of alcohol, etc., then it will rupture, and as a result, the chances of severe diseases increase.

Best Practices To Remove Fat From The Liver

There are ample ways to kick off fats from the liver, but you must follow the ones that are effective and give better results. Below, some quick and efficient ways for the same are provided, which you can easily follow to keep your liver free from saturated fats.

1. Keep Distance From Saturated Or Trans Fats

There are several foods that are high in cholesterol, and the intake of such foods in excess quantity will affect the liver. Some of the common saturated foods that are consumed by people in their day-to-day lives are cheese, fatty meat, bakery products, palm oil, butter, and cream. If you are in a race to keep your liver healthy, then say no to such foods. 

2. Say Goodbye To Alcohol

At most parties, alcohol is served to please the guests, but it has potential side effects and directly triggers the mind. You might have observed a drunk person always faces problems in speaking because of the effect of alcohol on the cerebral cortex, which is the part of the brain responsible for our thoughts, speaking ability, and interaction with others.

Moreover, the liver somewhat breaks down the alcohol, but if the intake of the same is in excess quantity, then the liver will fail to perform its function and also will get ruptured. So, to keep your liver healthy and free from fats, you must say goodbye to alcohol.

However, some experts recommend that people drink alcohol in a limited quantity as this procedure won’t affect the liver a lot. The prescribed quantity for hard drinks, including wine, whisky, and vodka, is 1.5 oz.  But if you can control yourself, then it’s better to stay away from alcohol.

3. Include Unsaturated Fats In Your Meal

Now, you have excluded the intake of foods containing saturated fats, so it’s time to include foods that are rich in unsaturated fats. Some common foods that you must include are nuts, almonds, seeds, fish, dark chocolates, and many more. These foods help remove bad cholesterol from the liver and protect the same. In addition, unsaturated fats provide growth in liver cells and keep them healthy.   

4. Keep Yourself Slim And Fit

It has been observed that fatty liver issues are commonly seen in overweight people. So, if you fall into such a category, then you must act immediately to keep yourself fit. Now, the question arises: how do we determine underweight and overweight? If your Body Mass Index is above 30, it means you are overweight. To become fit and slim, start indulging in physical activities and perform some exercises. But don’t do excessive exercise as it may affect your liver. So better to start slowly and perform 30-minute exercises 5 days a week.

5. Stay away from sugar

We all know that ants are always attracted to sugar, so you should not behave like ants and keep yourself away from sugar and foods containing the same. The reason is sugar contains fructose and sucrose, which help saturated fat grow in your liver. The common sugar foods that you can avoid easily are ice cream, candy, energy drinks, and others. Now, for the replacement, you can go with jaggery and the food products associated with it.

6. Eat What Nature Has Provided

Nature has provided a lot of eatery items, such as fruits, vegetables, spices, and many more. These products are free from chemicals and are safe to consume. There are several herbs that you can include in your diet, garlic, turmeric, ginger, Dandelion root, and many more. These herbs have several health benefits, such as reducing cholesterol, and burning saturated fats from the liver, and will keep you active always.


Every internal organ is synchronized with others, so if one gets ruptured, then it will affect the others, too. As we know, the liver is an important organ, so protection of the same becomes essential. If you have a fatty liver, then you must get rid of it by doing some exercises and including the above-mentioned foods in your diet. 

In addition, you can take herbal tea in the morning as it offers ample health benefits and is good for the liver too. Moreover, try to keep your distance from junk foods as they are loaded with cholesterol, and the same affects the liver a lot.


  • Ghevariya V. Sandar N. Patel K, et al. Knowing what’s out there: awareness of non-alcoholic fatty liver disease. Front Med. 2014;1:4. [PMC free article]
  • Younossi ZM. Koenig AB. Abdelatif D, et al. Global epidemiology of nonalcoholic fatty liver disease – Meta-analytic assessment of prevalence, incidence, and outcomes. Hepatology. 2016;64:73–84. [PubMed]

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Dr. David G Kiely is a distinguished Medical Reviewer and former General Medicine Consultant with a wealth of experience in the field. Dr. Kiely's notable career as a General Medicine Consultant highlights his significant contributions to the medical field.

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