Non-alcoholic fatty liver disease (NAFL) is a completely preventable health condition.

As the liver stores more fat, inflammation and fibrosis develop. Cirrhosis occurs when liver cells are replaced by fibrous scar tissue.

Cirrhosis causes hardening of the liver and irregular nodules.

If NAFL reaches this stage, liver failure can be fatal.

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A routine blood test may have detected NAFL, so what can you do if you already have the condition and want to reverse it?

Dr Yiannis Kallis, a consultant hepatologist and gastroenterologist, and Dr Naveen Puri independently verified the proper course of action.

Consuming a healthy, balanced diet is one of the most effective ways to combat NAFLD.

According to the doctors, one of the simplest dietary changes you can make is to choose “wholegrain carbohydrates.”

This means choosing whole-wheat breads, rice, and pasta.

Another tried and true method is to increase your intake of fruits and vegetables.

Dr Kallis and Dr Puri agreed that it’s critical to “monitor your portion sizes,” particularly if you’re trying to lose weight.

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When making food choices, keep in mind that saturated fats should be avoided in favour of monounsaturated fats.

Polyunsaturated fats, particularly omega-3 fatty acids, are another excellent substitute for saturated fats.

Dr Puri noted that making these changes to one’s diet may help reduce one’s risk of heart disease – a condition associated with NAFLD.

Saturated fat-containing foods include the following:

• Butter, ghee, suet, lard, coconut oil and palm oil
• Cakes
• Biscuits
• Fatty cuts of meat
• Sausages
• Bacon
• Cured meats like salami, chorizo and pancetta
• Cheese.

Monounsaturated fat-rich foods include the following:

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• Olive oil
• Nuts, such as almonds, cashews, pecans and macadamias
• Canola oil
• Avocados
• Nut butters
• Olives
• Peanut oil.

Polyunsaturated fat-rich foods include the following:

• Walnuts
• Sunflower seeds
• Flax seeds or flax oil
• Fish, such as salmon, mackerel, herring, albacore tuna, and trout.
• Corn oil
• Soybean oil
• Safflower oil.

Tips for reducing liver inflammation and scarring

• Choose wholegrain carbohydrates
• Avoid sugary foods and beverages
• Eat more fruit and vegetables
• Eat less saturated fats, and more monounsaturated and polyunsaturated fats
• Monitor portion sizes.

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Other “self-help” methods include losing weight, exercising more, and reducing alcohol consumption.

Moving your body and losing weight can help remove liver fat.

Image Credit: Getty