What to eat every day to prevent fat accumulation in the liver

Silent and often overlooked, hepatic steatosis—popularly known as fatty liver—already affects approximately 30% of the Brazilian population, according to data from the Ministry of Health. The good news is that a healthy diet can be a powerful ally in preventing the problem.

To prevent fat accumulation in the liver, a healthy diet is key. Aim for a diet based on natural foods , with an emphasis on vegetables, fruits, whole grains, and healthy fats. Another effective measure is reducing ultra-processed foods and increasing your fiber and antioxidant intake.

Items that should be on your plate daily include:

• Dark green vegetables, such as spinach, kale, and broccoli, which help detoxify the liver;
• Fruits rich in vitamin C and bioactive compounds, such as orange, pineapple, strawberry and guava;
• Oilseeds (chestnuts, walnuts, almonds), as they provide good fats and fight inflammation;
• Oats and whole grains, which help control blood sugar and cholesterol;
• Fish rich in omega-3, such as salmon and sardines, have anti-inflammatory effects on the liver.

In addition to diet, keeping your weight under control, engaging in regular physical activity and avoiding alcohol consumption as much as possible are also essential measures to protect your liver.

Although it doesn't cause symptoms in its early stages, fatty liver can progress to more serious conditions, such as hepatitis, cirrhosis, and even liver cancer. Therefore, preventive care—starting with your diet—is essential.