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MUFA & Omega 3 fatty acids for Fatty Liver

Fats are classified as Monounsaturated fats (MUFA), Polyunsaturated fats (PUFA), Saturated fats and trans fats. MUFAs and PUFAs are classified as Unsaturated fats (good fats) and have several health benefits if consumed. You will reap benefits from consuming MUFAs and PUFA omega 3s if you are diagnosed with Fatty Liver.

People who have Fatty liver usually have insulin resistance. This means your body makes insulin but is not used properly. This causes a build up of blood sugar, resulting in your liver turning it into fat. Other than insulin resistance, common issues faced include obesity, poor lifestyle and poor eating habits (high refined carbohydrates, processed foods and saturated fats)

There are certain foods that can help combat these issues.

How MUFAs and PUFAs help Fatty Liver


Found in Olive oil, certain nuts, pumpkin seeds and avocados, MUFAs as a replacement to saturated fats provides benefits like improving insulin sensitivity, decreases inflammation. It is suggested that a moderate intake of 20g/day of MUFA gives such benefits.

Common sources of MUFAs


  • Replace Jams and butters with Avocado spreads or nut butters.

  • Replace unhealthy snacks like chips with nuts or seeds

  • Have a low refined carbohydrate Dinner by using Quinoa instead of white rice.


Found mostly in seafood (pilchards, sardines, mackerel, trout, salmon, herring and tuna, haddock, cod, and crustaceans, shellfish) and in certain vegetable oils (flaxseed oil), Omega 3 fatty acids are shown to increase anti-inflammatory mediators. This leads to improved insulin sensitivity which induces triglyceride redistribution. Marine Omega-3 PUFAs include eicosapentaenoic acid (EA), docosahexaenoic acid (DHA) and docosapentaenoic acid.

Common sources of PUFA omega 3


  • Substitute saturated fats (red meats) with moderate amounts of fish

  • Put a tablespoon of chia seeds into your bottle of water daily

  • Sprinkle walnuts or flax seeds into your bowl of oats, yoghurt or fruit bowl.

Nevertheless, choosing the right kinds of fats is only one way to help improve fatty liver. Being physically active, eating less refined carbohydrates and avoiding alcohol are equally critical. Contact your healthcare professional for a safe and personalised plan to help reverse fatty liver.

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