Fatty liver disease — now called metabolic dysfunction-associated steatotic liver disease (MASLD) — is a silent epidemic affecting around 100 million Americans. What it refers to is elevated levels of bad LDL cholesterol, insulin resistance, Type 2 diabetes, and/or obesity that lead to a person's liver being laced with excess fat, which interferes with its ability to process nutrients, filter toxins, and produce proteins.
Although it's initially asymptomatic, MASLD causes fatigue and abdominal discomfort. And if unchecked, can progress to cirrhosis.
But even in its early stages, the disease can affect your well-being and longevity.
A new study in the Journal of Hepatology reveals that over a period of 18 years, having fatty liver disease increases the risk of death from cardiovascular disease and non-liver cancer by 54% and 47%, respectively, and the risk of death from liver cancer by 35%.
If you have fatty liver, here are four steps you can take to reduce it:
1. Adopt a diet loaded with fruits and vegetables, and without processed foods, saturated fats, or added sugars. For dietary guidelines, check out my books "What to Eat When" and "YOU: Losing Weight."
2. Get 150-300 minutes of physical activity a week. Just walking helps reverse MASLD by getting rid of fat particles inside cells. But no sugar before you walk.
3. Lower your bad LDL cholesterol with diet and medication.
4. Limit or eliminate alcohol to avoid liver damage.