Hepatic steatosis, also referred to as fatty liver, seems to be increasingly common. The word “steatosis” essentially means fat buildup, while “hepatic” refers to the liver. While a healthy liver contains a small amount of fat, too much fat can be harmful.

Hepatic steatosis itself may not damage the liver or impair its function, but if left untreated it can lead to inflammation (called steatohepatitis) and this is where we really run into trouble. Prolonged and/or extensive inflammation can cause irreversible damage and lead to liver failure.

Think of a fatty liver diagnosis as a screening tool for potential future liver failure, allowing for early intervention to prevent liver damage from occurring in the first place. 

We often associate liver impairment with alcohol use. While this is certainly a true association, alcohol is not the only culprit when it comes to liver damage. Other lifestyle factors, medications and conditions such as diabetes, obesity, high cholesterol and high blood pressure can all harm the liver. A healthy and balanced diet, full of wholesome foods and low in processed foods, will help to protect against hepatic steatosis and liver impairment. Not to mention, healthy eating can ward off these other health conditions and prevent the need for these damaging medications, which will also benefit liver health. 

Along with limiting alcohol, the dietary strategies that will have the most profound impact on liver health are focusing on fresh and minimally processed foods and reducing saturated fat intake. 

Processed foods contain added salt, sugars, flavour enhancers and preservatives that can be hard on the liver.

When meal planning or grocery shopping, remember the less processed, the better:

• Choose fresh or frozen fruits and vegetables over canned or modified products (e.g. thawed frozen berries instead of berry flavoured syrup, sauce or jam; fresh/whole potatoes instead of packaged mashed potatoes or hashbrowns)

• Choose fresh, skinless, unseasoned chicken breast or fresh lean cuts of meat instead of breaded and/or seasoned chicken/meats or deli meats

• Choose natural peanut butter instead of the standard Kraft/Jif products (the only ingredient should be peanuts!)

• Choose whole grain large flake or steel cut stovetop oats instead of flavoured instant oatmeal

• Limit sugary beverages such as specialty and/or pre-bottled coffees or teas, fruit drinks, and pop

• Use sauces and condiments sparingly (e.g. BBQ sauces, store-bought salad dressings and marinades, ketchup, flavoured coffee creamers, sandwich spreads) 

Saturated fat has been linked to increased fat accumulation in the liver. This type of fat is found in animal products such as beef, pork, chicken, turkey and high fat dairy, including butter, cheese, and cream. Coconut and palm oil are also high in saturated fat.

Reduce saturated fat intake by:

• Choosing skinless, white meat chicken/turkey instead of dark meat cuts like wings, thighs and drumsticks 

• Choosing lean cuts of beef and pork

• Choosing low fat dairy, such as yogurt, cottage cheese and milk with 2% M.F. or less

• Reading Nutrition Facts labels for saturated fat content, (aim for 5% or less per serving) and ingredient lists (limit products containing coconut oil, palm oil, fat solids, butter, cream, lard and shortening)

• Limiting fried and greasy foods

Making a few small lifestyle changes, including dietary adjustments, can rid your liver of excess fat and keep it functioning efficiently. My advice, treat a fatty liver diagnosis as an opportunity to steer yourself away from future liver damage.

Submitted by Amanda Turner