HOW TO REVERSE LIVER FAT Hello! You had an ultrasound and found that you have fatty liver. And naturally he was worried.
Or even, you did the blood tests and your TGO and TGP are high and you have a boring pain under your rib, is it liver fat? Well, in this video I'm going to talk about hepatic steatosis - what are the symptoms, what could have caused your fatty liver, who has the highest risk of accumulating fat in the liver, how to reverse it and at the end of the video I'll talk about the 5 worst foods and drinks you should avoid and the 7 best ones you should introduce into your diet. But first, already enjoy the video, subscribe to the channel so you don't miss our health tips, and activate the bell to receive notifications And it's also very important that you spread this knowledge with your friends and family.
Because when it comes to your health, our health is worth sharing! So share there! And tell me: do you have liver fat?
Are you doing everything right to try to roll back? What part of Brazil are you from ? Write down there!
Come on? Is hepatic steatosis common? Yes, it is common, almost 30% of the Brazilian population has fatty liver.
It is the most prevalent chronic liver disease , and it is only increasing – there are children with fatty liver, teenagers. More than 1 billion people in the world have hepatic steatosis. It's a lot, huh!
And steatosis can impair the functioning of your liver. What does your liver do? The main function of the liver is to detoxify the body.
It filters everything that enters your system: it cleans alcohol, medicines, pesticides, chemicals that you come in contact with. It also produces bile, stores iron, balances blood glucose, produces immune and clotting factors. You simply cannot live without a liver.
So you have to take good care of him. And everyone's liver has some fat. But when this fat exceeds 5% of the weight of the liver, we are facing hepatic steatosis, that is, your liver has fat above normal.
He has 3 degrees of hepatic steatosis: grade 1 - mild hepatic steatosis; grade 2 when there is moderate accumulation of fat and hepatic steatosis grade 3 when there is a large accumulation of fat in the liver. What can this fat in the liver cause? If it's low in fat, it might not be a problem.
But, about 20-30% of people with steatosis may have steatohepatitis, which is inflammation of the liver. You take the blood test and you have high TGO and TGP, which are liver enzymes — which tells us that your liver is being damaged, damaged. And in that case you can get into trouble, because that inflammation can progress to fibrosis, and over time to cirrhosis and even liver cancer.
But I'll say one good thing — the liver, most of the time, can regenerate. If you remove up to 90% of your liver, it can return to its natural size. However, he is not invincible… What are the symptoms of fatty liver?
The vast majority of patients have no symptoms, and this is a problem because sometimes the person is not feeling anything and the liver is all inflamed. That's why we need imaging tests - an ultrasound of the abdomen, a tomography, an MRI to make sure the person doesn't have fat in the liver. But few patients have symptoms A lot of gas, Pain in the belly near the rib, A feeling of heaviness in the upper right part of the belly Nausea Slow digestion Jaundice — those yellow eyes, yellow skin Weakness.
It is usually when the disease is more advanced And what are the causes of fat in the liver? Mainly two: alcohol and obesity. Among those who drink a lot, the rate is close to 100%.
In obese, it reaches 80%. But of course, there are people who are thin and don't drink and have fatty livers. Why?
He eats a lot of junk, lack of exercise, some drugs like steroids, amiodarone, diltiazem, antiretrovirals for HIV. They may have diseases that damage the liver such as hepatitis. In addition, diabetes, high cholesterol, high triglycerides, hypothyroidism, polycystic ovaries, and if you have lost weight too fast can also lead to fat accumulation in the liver and gallstones.
And what to do to reverse your liver fat? 4 things: First - if you drink, you have to stop drinking. Ah, can you drink only on the weekend?
No, not at the weekend, not at the end of the month. You have to eliminate alcohol from your life. Alcohol damages the hepatocytes, which are the liver cells, and you have to remove everything that is bad for your liver.
Second- Diet is fundamental: Eat well. Do not exaggerate the size of the dish, do not repeat the dish! And try the Mediterranean diet — which has been voted the best diet in the world and experts think it can reverse liver fat.
Eat more fiber—fruits, vegetables, whole grains, legumes, nuts, and lots of olive oil. Third- Lose weight! If you are overweight or obese, losing 5% may be enough to improve your altered liver enzymes - tgo and tgp and decrease liver fat.
But lose weight gradually as losing weight too quickly can worsen steatosis, inflammation and fibrosis. Fourth- you have to do physical activities- At least 150min of physical exercises per week. Physical exercises reduce insulin resistance, triglycerides, can lower your weight and can also reduce the risk of thrombosis, which is associated with fatty liver.
Before I talk about the most important part of the video, I have to say something important: Patients with steatosis have an increased risk of heart disease, stroke and thrombosis. Heart disease is the leading cause of death in people with fatty liver. Just think about it: the two diseases have several risk factors in common, including metabolic syndrome (altered blood sugar and high blood triglycerides, increased abdominal fat and high blood pressure); Type 2 diabetes and obesity.
If you have steatosis, see a cardiologist to investigate your coronary arteries. And now, which 5 foods should you avoid? 1st- Sugar We know that diets rich in sugar can increase the risk of fatty liver.
And that's a fact. So, cut or reduce a lot. There is a study in obese children and adolescents who ate a lot of sugar that showed that restricting sugar for a short period of just 9 days, reduced liver fat by almost 4%, improved insulin resistance and overall health.
2nd- CORN SYRUP AND FRUCTOSE You might think- I don't use this one. Karo? It's not on my menu.
And, maybe you are wrong. This type of syrup is the worst for liver fat. And it's built into industrialized things.
Because it's cheap, it's cheaper than sugar and it's worse than sugar. If you drink sodas, juice boxes, condiments like ketchup or mustard, canned fruits, jellies, cakes, puddings, those powders for drinks that you mix in water, you are consuming this, which does a lot of damage to your health. .
3- Salt- Can salt increase fat in the liver? An article came out in nature magazine November 2021- that shows that a high-salt diet increases fatty liver. Ah but I'm careful with the salt.
Will be? Once again, industrialized foods are rich in salt – such as tomato sauces, instant noodles, fast food, sliced bread and frozen foods; Sausages, such as ham, turkey breast, sausage, bologna, salami, sausage, everything has a lot of salt. Avoid 4- Refined wheat Breads, pasta, crackers — all these increase liver fat 5- Saturated fats like yellow cheeses, bacon, fatty meats like termite, beef picanha, offal, chicken skin, pork, butter, ice cream.
. Best avoided. And now the 5 foods you should put in your diet.
Number 5- Turmeric/Turmeric Studies focusing on turmeric and turmeric supplementation show that high doses of curcumin – the active ingredient in turmeric – can reduce liver enzymes TGO and TGP, which show liver damage in people with steatohepatitis NUMBER 4 - FRUITS Huh, but fruits don't cause liver fat? They don't have fructose. No—it's the liquid fructose that's the problem —the fructose corn syrups.
Not the fruit itself. If you don't overdo it, fruits don't cause liver fat. And many studies show the opposite, fruits reduce fat in the liver.
Which are the best? AVOCADO has a lot of good fat that has liver protective effects. Another fruit that is good for the liver - Açaí - has some studies showing that it reduces inflammation in the liver and decreases steatosis.
But it has to be pasteurized, because it can be contaminated with Chagas disease. If you can find araçá that I used to eat in my childhood, it also has a protective effect. And Cambuci can also protect against steatosis.
NUMBER 3- Fiber Fiber-rich, whole grains such as oatmeal, flaxseed, chia are associated with a reduced risk of fatty liver. In addition, nuts and walnuts have fiber and good fats, which help prevent liver fat. And of course, leaves have a lot of fiber.
And newly published Swedish research indicates that nitrogenous compounds found naturally in green leafy vegetables can prevent and reverse fatty liver disease. Lettuce and spinach contain high concentrations of nitrates, so that's it. NUMBER 2- OLIVE OIL This one you should put in your diet right now.
Eat 3-4 tablespoons of olive oil a day. Several studies have concluded that olive oil can significantly reduce the deposition of fat in the liver. But don't take it straight, because you won't last long.
Mix in your salad at lunch- 2 scoops and 2 more in your salad at dinner. NUMBER 1- Coffee Did you know that coffee can offset what a high-fat diet does to your liver, reduce fibrosis and the progression of liver disease ? Why?
It could be because of the caffeine or the polyphenols in coffee, a type of flavonoid, tocopherol which is a form of vitamin E or the chlorogenic acid which is an antioxidant, neuroprotective and hypoglycemic found in coffee. So if you have fatty liver you can drink more coffee which will protect against inflammation and fibrosis, just don't go with sugar and better avoid coffee after 2pm because it can interfere with your sleep. Did you like the video?
Did you learn about hepatic steatosis? Remember to share the video so that more people have this knowledge. And what will be the next video you will watch I'll leave 2 recommendations here= My video about gallstones And our playlist about heart attack My name is André Wambier, cardiologist and this is Cardiodf.
com. br Remember to subscribe. And until the next video.
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