8 Foods + Recipes That Lower Cortisol for a Healthy Body & Mind

By Tone It Up on

It's Stress Awareness Month & we're here to help you lower your cortisol levels with simple changes. What you eat has a big impact on your overall health, including your cortisol levels. Discover 8 nourishing foods that can effortlessly enhance your wellness routine, along with recipes from registered dietitians to seamlessly incorporate them into your diet! 

1.  Dark Chocolate

Dark chocolate is rich in fiber, iron, and magnesium, which aid in reducing cortisol levels, and also contains zinc and copper for extra benefits.

Chocolate Chip Chickpea Bites


2. Seeds

Omega-3 fatty acids help to support blood sugar control, which reduces cortisol levels. You can find these omegas in Pumpkin seeds, chia seeds, hemp seeds, flax seeds, or ground flax meal.

Chocolate Chia Seed Pudding


3. Adaptogens

Adaptogens such as reishi mushrooms and ashwagandha help minimize damage from free radicals and reduce high cortisol levels.

Supercharged Peppermint Mocha


4. Spinach

Spinach is super high in magnesium, as well as potassium, folate, fiber, iron, and vitamins A, C, plus K!

Protein + Greens Nice Cream


 5. Bananas

Bananas include magnesium, potassium, and soluble fiber to help lower inflammation. They're also loaded with vitamins like A, B-6, and C.

Chocolate Banana Protein Bars


6. Nuts

Nuts, especially walnuts and almonds, balance blood sugar and cortisol levels. Plus their healthy fats will keep you fueled!

Apple Cinnamon Walnut Muffins


7. Avocados 

Avocados are rich with heart-healthy monounsaturated fat, magnesium, potassium, B vitamins and vitamin K. Magnesium rich foods help level cortisol levels and also promotes better sleep.

Avocado & Stone Fruit Salad


8. Sweet Potatoes

Sweet potatoes include vitamin B-6, potassium, and magnesium which help to promote cortisol regulation.

Quinoa Sweet Potato Salad


Happy Stress-Reducing!



Tone It Up


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