5 Tips for Preventing Liver Disease Through Diet and Lifestyle

The liver is one of the hardest-working organs in the body, filtering toxins, producing bile and proteins, storing sugar, and supporting metabolism. Yet most people do not think about their liver until something goes wrong.

In Australia, fatty liver disease is becoming increasingly common, with around one in three adults estimated to have it to some degree. If left untreated, fatty liver can become inflamed, progress to fibrosis or cirrhosis, and in some cases lead to liver cancer.

The good news is that many forms of liver disease can often be improved or even prevented through sustainable dietary and lifestyle changes.

Here are five evidence-based ways to support your liver health and how the Everlab program can help you monitor your progress over time through our Liver Function Tests.

What is Fatty Liver Disease?

Fatty liver disease occurs when excess fat accumulates in liver cells, impairing the liver’s ability to function properly and, over time, leading to inflammation or damage.

There are two main types of fatty liver disease:

• Metabolic Dysfunction-Associated Steatotic Liver Disease (MASLD), previously known as non-alcoholic fatty liver disease (NAFLD), is related to poor eating habits, high blood sugar, metabolic dysfunction, and abdominal obesity.
• Alcohol-Associated Liver Disease (ALD) results directly from excessive alcohol use.

Both forms can lead to inflammation, scarring, and eventually severe liver damage if not addressed early.

Fatty liver disease is often silent, meaning people may feel completely healthy while changes are occurring in their liver tissue. That is why prevention and liver function testing are important to detect problems before complications such as liver failure develop.

Common risk factors include:

• High blood pressure or high cholesterol
• Insulin resistance, type 2 diabetes, or pre-diabetes
• Obesity or abdominal obesity
• Excessive alcohol consumption
• Diets high in saturated fats and added sugars

Fortunately, fatty liver disease can often be managed, improved, or prevented through early detection and consistent lifestyle choices.

Causes of Fatty Liver Disease

Your liver reflects your daily habits. What you eat, how much you move, and your overall health all influence its performance.

Common causes include:

• Poor diet: Regular intake of processed foods, soft drinks, and refined grains can lead to excess fat stored in the liver.
• Obesity and insulin resistance: Carrying extra body weight increases insulin resistance, encouraging the liver to store more fat.
• Excess alcohol: Long-term or heavy drinking can injure the liver through inflammation and scarring. Even moderate intake should follow the Australian Guidelines to Reduce Health Risks from Drinking Alcohol.
• Viral hepatitis: Chronic infections such as hepatitis B and C can damage the liver over time.
• Medications and toxins: Certain prescription medications and environmental pollutants may affect liver function.

5 Tips to Help Prevent Liver Disease

As mentioned earlier, the liver reflects how we treat our bodies. Focusing on these five modifiable factors can support liver health and help reduce the risk of fatty liver disease.

1. Eat Smart: Embrace the Mediterranean Way

The food you eat directly affects how hard your liver must work. A balanced diet helps reduce inflammation and keeps blood sugar levels steady.

Eat whole foods - Include plenty of fresh vegetables, fruits, whole grains (like oats and brown rice), and lean proteins such as fish, legumes, or poultry.

Limit processed foods - Reduce saturated fats from butter, bacon, and fried foods, as well as added sugars and refined carbohydrates from cakes, pastries, and sugary drinks. These can contribute to fat build-up in the liver.

Adopt a Mediterranean-style diet - Foods such as olive oil, fresh produce, nuts, and fish have been shown to lower triglycerides and improve insulin sensitivity, both of which benefit liver health.

2. Move Your Body and Maintain a Healthy Weight

Excess body weight and abdominal fat can increase the amount of fat stored in the liver. Regular exercise helps maintain a healthy weight and supports liver function.

Even modest movement helps. Research shows that people who lose just 5%–10% of their body weight can significantly reduce liver fat and inflammation.

Stay active - The Australian physical activity guidelines recommend 150–300 minutes (2.5–5 hours) of moderate-intensity activity each week, such as brisk walking or cycling, combined with strength training.

Track your progress - Monitoring your Body Mass Index (BMI) and waist circumference can help you understand your risk factors more accurately.

3. Choose Good Fats, Not Bad Ones

Not all fats are equal. Replacing less healthy fats with beneficial ones supports both liver and heart health.

Choose healthy fats - Prioritise extra-virgin olive oil, avocados, nuts, and fatty fish like salmon. Omega-3 fatty acids have anti-inflammatory effects and can help reduce triglycerides and excess liver fat.

Avoid unhealthy fats - Trans-fats and poor-quality saturated fats, often found in ultra-processed snacks, are linked with higher cholesterol and increased risk of fatty liver.

4. Limit Harmful Habits and Manage Stress

Certain behaviours and stressors can negatively affect liver and metabolic health.

Limit alcohol - Chronic or excessive drinking can lead to scarring (cirrhosis). To reduce lifetime risk, follow the National Health and Medical Research Council (NHMRC) guidelines: no more than 10 standard drinks per week and no more than 4 on any single day.

Manage stress and sleep well - Chronic stress and poor sleep can raise cortisol and blood sugar levels. Aim for 7–9 hours of uninterrupted sleep each night to allow your body to recover.

Avoid toxins - If you are exposed to chemicals such as paints or solvents at work, use protective gear like gloves or respirators to prevent harmful substances from entering your bloodstream.

5. Early Detection: Know Your Liver Health

Chronic liver disease can develop silently, so early detection is key.

Get tested - Blood tests are a reliable way to monitor liver health. Everlab’s Liver Function Tests measure markers including ALT, AST, ALP, GGT, bilirubin, and protein. If results are outside the normal range, your doctor may recommend further tests or a referral to a liver specialist for assessment.

Monitor over time - Regular testing helps you and your healthcare professional track any changes and make informed adjustments to your diet or lifestyle before problems progress.

Final Thoughts: Prevention is Key

Liver disease often develops quietly, showing few symptoms until it becomes advanced. By maintaining a healthy diet, managing weight, exercising regularly, and limiting alcohol, you can greatly reduce your risk.

Early detection is just as important. The Everlab program can help you and your doctor understand how your liver is performing and guide the next steps in your health journey.

‍

Support your liver, and you support your overall wellbeing.

Sources:

1. Fatty Liver Disease- Liver Foundation
2. ‍Australian Alcohol Guidelines Revised- Government of Australia
3. ‍Weight Loss and Improvement in Co-morbidity- NCBI

‍

‍