What Is the Best Oil for Fatty Liver?

Choosing the best type of oil when you have a fatty liver can help you reverse your condition faster, by providing the required nutrients to your body and cause as little harm as possible.

And in today’s article, I will tell you exactly what type of oil to choose – based on my own experience, as well as solid research on the matter.

If you have a fatty liver, then you probably know already that greatly reducing the amount of fat in your diet is the way to go if you want to reverse it.

This means that you should never eat any deep fried products, no matter what oil you use for cooking. I just wanted to say this to make sure that everybody is aware of it from the beginning.

It doesn’t matter how good the oil you use is. Anything deep fried becomes a caloric bomb that is unhealthy especially for a suffering liver!

But for other foods like salads, dressings and even cooking when needed, you should still use the best oil for fatty liver. And, of course, focus on home cooking. That’s the best approach to feed yourself.

What’s the best oil to use if you have a fatty liver?

Opinions vary slightly on this matter, but I wholeheartedly agree with one of the most popular ones: olive oil is the best!

But not any type of olive oil: extra virgin, cold pressed (and if you can afford it, organic as it is considered the best of the best).

Why is Extra Virgin Olive Oil Best for Fatty Liver?

Olive oil is the staple of the Mediterranean Diet, the diet that I have followed (with slight alterations) to reverse my NAFLD.

It has high contents of unsaturated (healthy) fats, as well as polyunsaturated fats and a lot of antioxidants which are perfect for the liver.

It also appears that the healthy fats and antioxidants from the extra virgin olive oil reduce the risk of cardiovascular disease, so you get an added benefit from adding it to your diet!

Also, according to the US National Center for Biotechnology Information, extra virgin olive oil, the first pressed oil, having maximum free acidity, contains an abundance of squalene and phenolic antioxidants including simple phenols (hydroxytyrosol, tyrosol), aldehydic secoiridoids, flavonoids and lignans (acetoxypinoresnol, pinoresinol).

Interestingly, it contains significantly higher concentrations of phenolic antioxidants and squalene than other refined virgin and seed oils.

In addition, seed oils, which contain very low amounts of squalene, have none of the phenolic antioxidants that are present in virgin and refined olive oils.

In English language, this means that the extra virgin olive oil is an amazing choice – and the best choice, in my opinion (I eat nothing but this type of oil now) when dealing with a fatty liver or when you want to eat healthy in general.

I usually prefer the Greek olive oil because it has a distinct, more powerful flavor and smell, but in the end, it doesn’t really matter what choice you make as long as you are consuming extra virgin olive oil (EVOO). Italian and Spanish brands are great choices too!

What Olive Oil to Choose?

As I said earlier, it doesn’t really matter what brand you choose: as long as it is trustworthy and you are 100% sure you’re getting what is advertised (which is cold pressed, first hand extra virgin olive oil), then you can simply choose whatever you like.

Now, if you want my opinion, I am sharing with you below some of my own recommendations regarding brands that you can start using right now – and probably fall in love with them instantly:

Iliada Extra Virgin Olive Oil (affiliate link) – this is the Greek olive oil that I absolutely love for its flavor. It comes in a large can (101.4-Ounce or 3 liters) and you have to store it carefully so it doesn’t start oxidating, but it’s delicious!

It also comes in smaller bottles if you prefer it that way. I personally transfer from the 3-liter can to bottles to keep the flavor intact.

AmazonFresh Organic EVOO (affiliate link) – If you want to keep the costs low, go for Amazon’s own brand and choose this oil made from Spanish and Tunisian olives.

While it doesn’t have the same strong flavor that I love about most Greek olive oils, this could be an advantage for those who don’t really like that particular flavor. A good choice that is friendly to the budget!

Sky Organics EVOO (affiliate link) – Cold Pressed, Unfiltered and Non-GMO award winning Organic Oil. This is a really high quality product which does come at a higher price than usual, but if you don’t mind spending a bit more for your health, it is a perfect choice.

When it comes to olive oil, have two things in mind: store it in a dark, cool place because the oxidation process starts quickly when it comes to extra virgin olive oils and it goes bad just as quickly. If the taste is altered, then you should stop using it!

That’s why it’s best to get your olive oil in small bottles or if you get the larger packages (like the Iliada oil I recommended above, transfer some in a small glass bottle and use that first instead of opening over and over again the large container).

Also, don’t cook it! Use it raw and if you want to add it to your home cooked dishes, add it AFTER you’re done cooking. This guarantees that the oil stays intact and offers the best nutritional punch possible.

And finally, a short personal anecdote on why I prefer the extra virgin olive oil to any other type of oil: according to my mother, my grand-grandmother had liver problems (she doesn’t know what exactly, though).

We’re talking about the mid 1900s here, when medicine was not as advanced and people went for natural cures.

Apparently, my grandmother found the best one after a doctor recommended her to drink one table spoon of olive oil per day. And so she did.

It is unclear for how long, but she got cured, never had any other liver problems and lived until 90 years of age. She always said that it was olive oil that saved her life.

Now if the other members of the family believed her and used olive oil in our diets, maybe I wouldn’t have had fatty liver problems in the first place…

Now I don’t say that you should start drinking olive oil like she did – I certainly wouldn’t – but I do say that I strongly believe that olive oil (especially extra virgin) is the best oil for fatty liver.

And it’s not just a personal opinion – as you saw for yourself, studies confirm this as well!

What other oils are safe for fatty liver?

While you don’t really need an alternative and Olive oil remains the best choice for NAFLD, if you really can’t stand the taste, it’s good to know that you have options.

And one of the best oils for fatty liver is avocado oil. Similarly to EVOO, it helps our body with various healthy fats and antioxidants.

There is also a study published in 2019 that found avocado oil to be beneficial in our fight to reverse fatty liver.

This is a more uncommon type of oil and also pretty expensive so you don’t really have to go overboard to consume it. But if you don’t like Extra Virgin Olive oil, this would be the alternative!

But, just like with EVOO, you shouldn’t consume it in large quantities – just add a little drizzle to make your food taste better. But never overdo it!

And there you have it – you know now which is the best oil for fatty liver and hopefully you will put this knowledge to good use and regain your health!

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17 thoughts on “What Is the Best Oil for Fatty Liver?”

  1. Hi. I think extra virgin olive oil is the best among all olive oils I know of; however, I have read that in case of heating all its antioxidants and stuff that makes it better evaporates, so in that case which olive oil should one use for cooking( not for salads etc)? Since extra virgin costs more, it would be a waste buying it for cooking.

    • There are many studies that confirm what you’re saying. But since frying food is a big no-no in the case of people suffering from a fatty liver, olive oil still remains the best choice in my opinion. Plus, if you REALLY think that you have to add it to your cooked foods, you should add it after cooking it, while the food is still hot.

  2. I understand olive oil is the best but my IBS will not allow it. Could someone give me some alternatives please.

  3. If extra virgin is to be used raw, which is agreed, then please suggest how should one cook vegs, using which oil or how should one prepare one’s food. regards

  4. Is Avocado Oil okay for NAFLD? I use olive oil in salads, but use avocado oil to cook with as it tolerates higher temperatures!!

  5. the problems I see with Most all Extra virgin Olive Oils, Avocado Oils, is if the Manufacturer is or becomes greedy and most are very greedy, they cut the Oil with a PUFA oil, PUFA oils are highly inflammatory to the body. How do I know that the Excellent quality, high $$$ Extra Virgin Olive Oil is Pure and Uncut with these toxic PUFA oil. Well there is No way to Know for sure, ZERO way of knowing, But if you start to get any signs of Arthritis that is a sign that High Inflammation is coming into the body, and that Oil you thought was Clean and Uncut most Likely wasnt. Dr. Chris Robbe, and Dr Joesph Mercola do an interview and discuss this, as PUFA oils are the cause of many Problems in the Body including Inflammation, Arthritis and ARMD Age related Macula degeneration Blindness, which is Not Really Age related it is PUFA OIL related. As these PUFA oils stay in the body for up to 2 years, so if i am still eating these PUFA oils mixed into something I thought was good for me, currently i would be looking at two years before they would exit the body.


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