Science backs it up: 3 fruits that fight liver fat, regulate sugar and cholesterol

Non-alcoholic fatty liver disease (NAFLD), which affects 25-35% of adults according to the World Health Organization (2025), is a silent condition that can lead to inflammation, fibrosis, or cardiovascular problems if left unaddressed. Fat accumulation in the liver, along with sugar and cholesterol imbalances, is linked to diets high in processed sugars and fats.

However, nature offers powerful solutions: certain fruits, loaded with antioxidants, fiber, and bioactive compounds, can reverse these problems. Recent studies, such as one in Nutrients (2025), highlight that a diet rich in specific fruits reduces liver fat by 10-15% in 12 weeks.

Here, we explore three science-backed fruits—blueberries, apples, and avocados—that fight fatty liver disease, stabilize glucose, and improve cholesterol profiles, with ideas for including them in your daily routine and tips for a healthy approach.

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