Mediterranean diet recommended for liver health and fat reduction

Health experts highlight the Mediterranean diet as a highly effective way to protect liver health. This dietary pattern, rich in fruits, vegetables, legumes, nuts, seeds, and fish, can help reduce liver fat, mitigate inflammation, and improve liver enzyme levels such as ALT and AST.

Research suggests that the Mediterranean diet helps manage Metabolic Dysfunction-Associated Steatotic Liver Disease (MASLD) by improving insulin sensitivity. Reducing the intake of added sugars, refined carbohydrates, and processed fructose can prevent the liver from storing excess fat. Experts such as hepatologist Dr. Hal Brindli recommend consuming extra virgin olive oil, which is rich in polyphenols, to support fat-burning mechanisms. Additionally, consuming omega-3 fatty acids from fatty fish like salmon and sardines can help make liver cell membranes more resilient.

Other beneficial habits include moderate, unsweetened coffee consumption, which may reduce the risk of liver fibrosis, and choosing breakfasts high in fiber and protein over sugary options. While various recipes for traditional dishes like proja, chicken soup, and apple cakes are shared, the primary focus for long-term metabolic health remains the consistent integration of nutrient-dense, whole foods.