5 Best Cooking Oils to Help Prevent Fatty Liver Disease

A poor diet, sedentary habits, and metabolic disorders such as obesity and insulin resistance are contributing to a rise in non-alcoholic fatty liver disease (NAFLD). One critical dietary component often overlooked is cooking oil—a concentrated source of fats that can either support or harm liver health.

Choosing the right oil can reduce fat accumulation in the liver, improve insulin sensitivity, and reduce inflammation. Here are five cooking oils that may help prevent or manage NAFLD when used in moderation:

1. Extra Virgin Olive Oil (EVOO)

Renowned for its rich antioxidant profile and healthy fats, EVOO is one of the most recommended oils for liver health. With about 73% oleic acid, it helps reduce inflammation and improve lipid metabolism. A 2021 meta-analysis in Clinical Nutrition showed that diets rich in EVOO significantly reduced liver fat and improved liver enzyme markers (ALT and AST).

2. Flaxseed Oil

High in alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid, flaxseed oil has anti-inflammatory properties and may help reduce liver fat. A 2016 study in Lipids in Health and Disease found it lowered liver fat and improved enzyme levels in animal models with diet-induced NAFLD.

3. Cold-Pressed Canola Oil

This oil contains monounsaturated fats and omega-3s. When used moderately, it supports lipid metabolism and may improve insulin sensitivity. A 2013 study in Diabetes Care found that replacing saturated fats with canola oil improved liver enzymes and overall liver health.

4. MCT Oil (Medium-Chain Triglyceride Oil)

MCTs are metabolised quickly by the liver and used for energy rather than being stored as fat. A 2020 Clinical Nutrition study showed MCT oil reduced liver fat compared to long-chain triglyceride oils. It may also promote fat burning and support weight loss, both of which benefit liver health.

5. Avocado Oil

Avocado oil is high in oleic acid and antioxidants like vitamin E and carotenoids. These compounds help reduce LDL cholesterol and oxidative stress. Studies suggest that avocado oil supports liver enzyme function and protects liver cells from damage.

Conclusion

While these oils can support liver health, balance and moderation are key. Always consult a healthcare professional before making significant changes to your diet—especially if you have or are at risk for liver-related conditions.