The issue of liver obesity, known as non-alcoholic fatty liver disease, is becoming increasingly common in Spain. This condition, which often develops without obvious symptoms, can lead to serious health consequences. However, experts emphasize that the main countermeasures are not medications, but rather adjustments in diet and lifestyle. It is scientifically proven that consistent changes in daily habits can dramatically improve the situation.
According to leading Spanish specialists, diet and physical activity are the foundation of non-pharmacological treatment. Javier Escalada, head of the Department of Endocrinology and Nutrition at Clínica Universidad de Navarra, notes that the modern term for the disease is metabolic-associated steatotic liver disease (esteatosis hepática metabólica, EHMET). It is directly linked to overweight, obesity, insulin resistance, diabetes, and metabolic syndrome overall. Excessive fat accumulation in liver cells of people who do not abuse alcohol is its main characteristic.
A properly chosen diet can not only halt the progression of the disease, but also reverse it. A balanced diet helps reduce liver fat, increase the body’s sensitivity to insulin, and decrease inflammation. This, in turn, prevents the condition from advancing to more severe stages, such as стеатогепатит (esteatohepatitis) or фиброз (fibrosis).
As a general recommendation, doctors advise avoiding foods containing simple sugars, especially fructose, which is abundant in sweet soft drinks and confectionery products. It is also important to limit refined flour, trans fats, and to completely eliminate alcohol, even in minimal amounts.
The Mediterranean diet is considered the most effective for liver health. It is based on an abundance of fruits, vegetables, legumes, nuts, extra virgin olive oil, and fatty fish. The diet is also characterized by low intake of added sugars, red meat, and ultra-processed foods. Moderate calorie reduction aimed at losing 7–10% of total body weight also yields significant positive results. Low-carbohydrate diets are being considered; however, the ketogenic option is not recommended as a first choice due to the lack of long-term safety research.
Special attention is given to sugar, especially added fructose, which plays a key role in the progression of the disease. Experts strongly advise avoiding sugary drinks, pastries, snacks, sweetened breakfast cereals, flavored yogurts, and ready-made sauces. Whole fruits are recommended instead.
Among beverages, there are some unexpected allies. Studies show that coffee and green tea can have a beneficial effect on the liver. It is recommended to consume two to three cups of coffee per day, preferably without sugar or cream.
In addition to diet, other lifestyle factors are crucial. Regular physical activity, gradual and steady weight loss, quitting smoking, stress management, and ensuring good-quality sleep are all essential components of a comprehensive treatment approach. It is also important to treat accompanying conditions in a timely manner.
To monitor your health and the progression of the disease, regular medical check-ups are necessary. These may include blood tests and, if needed, liver ultrasound examinations to assess its condition.
