What should you eat if you have a fatty liver and high triglycerides?

December 7, 2025 •

4 min read

Fatty liver disease is a surprisingly common condition, affecting approximately one in every three Australian adults. When combined with high triglycerides, it signals a need for serious dietary changes to improve metabolic health and prevent more severe complications.

Quick Summary

This guide provides an in-depth look at optimal food choices and habits to effectively manage and improve conditions associated with fatty liver and high triglycerides.

Key Points

Prioritize Fiber: Increase intake of fiber from whole grains, legumes, fruits, and vegetables to help manage fat and sugar absorption.
Focus on Omega-3s: Incorporate fatty fish, nuts, and seeds into your diet to reduce triglyceride levels and liver fat.
Eliminate Added Sugar: Avoid sugary drinks, processed snacks, and refined carbohydrates, which are major contributors to liver fat.
Choose Lean Proteins: Opt for plant-based proteins, fish, and lean poultry while significantly limiting red and processed meats.
Avoid Alcohol: Limit or completely abstain from alcohol, as it is a major factor in liver fat accumulation and can raise triglycerides.
Manage Weight Gradually: A modest weight reduction can significantly improve liver and heart health. Avoid rapid weight loss, which can worsen fatty liver.
Stay Active: Engage in regular physical activity to help burn triglycerides and achieve a healthy weight.

The Dual Challenge: Fatty Liver and High Triglycerides

Having both a fatty liver and high triglycerides means addressing two interconnected health issues through a single dietary strategy. Your liver is responsible for processing fats and sugars, and when it becomes overloaded, excess fat is stored in its cells. High triglycerides, a type of fat in your blood, also result from consuming too many calories, especially from sugar and saturated fats. By focusing on a diet that supports liver function and reduces blood fat, you can effectively manage both conditions simultaneously. The cornerstone of this approach is a balanced, whole-foods-based diet, often mirroring the Mediterranean style.

Foods to Prioritize for Better Liver and Heart Health

High-Fiber Foods

Increasing your fiber intake is crucial for slowing the absorption of sugar and fat in your small intestine, which can help lower blood triglyceride levels. It also supports a healthy gut microbiome, which is beneficial for liver health.

Examples of high-fiber foods to include:

Whole Grains: Oats, quinoa, brown rice, barley, and whole wheat bread.
Legumes: Lentils, chickpeas, black beans, and peas.
Vegetables: Broccoli, leafy greens (spinach, kale), beets, carrots, and celery.
Fruits: Berries, apples, pears, and citrus fruits.

Omega-3 Fatty Acids

These healthy fats have been shown to help lower triglyceride levels and may also reduce liver fat. The American Heart Association recommends two servings of fatty fish per week.

Sources of omega-3s include:

Fatty Fish: Salmon, mackerel, sardines, herring, and trout.
Nuts and Seeds: Walnuts, flaxseed, and chia seeds.

Lean Protein Sources

Protein is important for managing weight and supporting liver function. Prioritizing lean options helps reduce overall fat intake.

Healthy protein choices:

Tofu and tempeh
Skinless chicken and turkey
Fish (especially fatty fish like salmon)
Legumes

Liver-Supporting Foods and Beverages

Certain foods offer additional benefits for liver health due to their antioxidant and anti-inflammatory properties.

Coffee: Regular coffee consumption has been linked to a decreased risk of liver fibrosis in individuals with non-alcoholic fatty liver disease (NAFLD).
Green Tea: Contains antioxidants that may help reduce fat storage in the liver and improve its function.
Garlic: Studies suggest garlic can help reduce body weight and fat in individuals with fatty liver disease.
Avocado: Provides healthy fats and compounds that can slow down liver damage.

Foods and Drinks to Limit or Avoid

Added Sugars and Refined Carbohydrates

Excess sugar intake, particularly fructose, is converted to fat in the liver and is a primary cause of fatty liver disease. Refined carbohydrates also cause blood sugar spikes that promote fat accumulation.

Foods to avoid:

Sugary drinks like soda and fruit juice
Candy, cookies, and cakes
White bread, white pasta, and pastries

Saturated and Trans Fats

These unhealthy fats promote fatty deposits in the liver and negatively impact triglyceride levels.

Items to limit:

Fatty cuts of red meat
Processed meats like sausages and deli meats
Fried and greasy foods
Baked goods made with palm or coconut oil

Alcohol

Excessive alcohol consumption is a major cause of liver damage and can significantly raise triglyceride levels. It is best to limit or abstain from alcohol entirely.

Comparison Table: Healthy vs. Unhealthy Fat Sources


Feature	Healthy Fats (Unsaturated)	Unhealthy Fats (Saturated/Trans)
Primary Sources	Olive oil, avocado, nuts, seeds, fatty fish	Red meat, processed meat, fried food, fast food, whole-fat dairy, some baked goods
Impact on Triglycerides	May help lower levels	Can significantly raise levels
Impact on Liver	Supports liver function, reduces fat accumulation	Promotes fatty deposits and inflammation
Recommended Intake	Moderate amounts	Limited or avoided

Lifestyle Adjustments for Lasting Change

Beyond diet, combining healthy eating with other lifestyle changes is key to managing both conditions effectively.

Regular Physical Activity: Aim for at least 30 minutes of moderate intensity exercise, five days per week. This helps burn triglycerides and manage weight.
Weight Management: If you are overweight, a gradual weight loss of 7-10% of your body weight can lead to significant improvements in both liver fat and triglyceride levels.
Stay Hydrated: Drinking plenty of water supports overall metabolic function and can aid in digestion.

Conclusion: Making Sustainable Choices

Successfully managing fatty liver and high triglycerides isn't about a temporary fix but about adopting sustainable, heart-healthy habits. By focusing on high-fiber foods, healthy unsaturated fats, lean protein, and key liver-supporting beverages like coffee, you can make a powerful impact. Just as important is reducing your intake of added sugars, refined carbs, saturated fats, and alcohol. These targeted dietary and lifestyle adjustments can help reverse liver fat, lower triglycerides, and set you on a path toward better long-term health. For more detailed information on managing these conditions, you can consult authoritative health resources like the Cleveland Clinic website.

Frequently Asked Questions

Yes, a moderate weight loss of even 5-10% of your body weight can significantly reduce liver fat and triglyceride levels, according to health experts.

Focus on monounsaturated and polyunsaturated fats found in sources like olive oil, avocado, nuts, and fatty fish. You should avoid saturated and trans fats found in red meat and processed foods.

Research suggests that regular coffee consumption may help protect the liver by lowering abnormal liver enzyme levels and potentially decreasing the risk of liver fibrosis.

No, but you should prioritize high-fiber, unrefined carbohydrates like whole grains, vegetables, and legumes over refined carbs and added sugars, which contribute to fat storage.

The American Heart Association recommends at least two servings of fatty fish, such as salmon or mackerel, per week to benefit from omega-3 fatty acids.

Some supplements like fish oil, curcumin, and fenugreek have been studied, but you should always consult your doctor before starting any new supplement regimen to ensure it's safe for you.

Leafy greens like spinach, cruciferous vegetables like broccoli, and vegetables rich in antioxidants like beets are all beneficial for liver health.

To reduce salt, avoid processed foods and fast food, and use herbs, spices, lemon, or vinegar to flavor your meals instead of relying on salt.