Cortisol-lowering foods: what to eat to reduce stress

Cortisol, also known as the stress hormone, helps the human body respond to negative external factors and cope with intense emotional and psychological pressure. However, elevated cortisol levels can lead to nervous exhaustion, insomnia, excessive accumulation of visceral fat, and other health problems.

To normalize cortisol levels, it is beneficial to consume foods rich in nutrients that naturally help regulate this hormone. Unlike pharmaceutical products, natural foods usually have no contraindications or harmful side effects.

What to eat to lower cortisol levels

People living under chronic stress should temporarily reduce coffee and other caffeinated beverages, replacing them with green tea, herbal teas, and natural infusions. A healthy anti-stress diet should be regular, balanced, and rich in fruits and vegetables. It should also include nuts and cold-pressed vegetable oils.

One of the most beneficial products is flaxseed oil — one of the richest natural sources of omega-3 fatty acids, especially alpha-linolenic acid. Constant nervous tension often triggers hidden inflammatory processes in the body, and omega-3 fatty acids help suppress inflammation, reducing the body’s need to produce cortisol to combat it.

Omega-3 fatty acids also support brain function, helping people adapt better to difficult or rapidly changing situations and process information more efficiently.

Another essential component of an anti-stress diet is nuts, especially cashews and almonds. They are rich in magnesium — a mineral that helps slow excessive adrenaline and cortisol release into the bloodstream. This supports healthy blood pressure levels and helps reduce panic and anxiety during stressful situations.

Magnesium also stimulates the production of gamma-aminobutyric acid (GABA), an important neurotransmitter that helps the nervous system return to a calm and balanced state. In addition, magnesium regulates calcium transport into cells, helping prevent excess glutamate activity, which has an overstimulating effect on the nervous system.

How to consume flaxseed oil and nuts for nervous system support

Cold-pressed flaxseed oil has a low smoke point, making it unsuitable for frying or high-temperature cooking. It is best consumed raw — approximately 2–3 teaspoons per day — or added to salads, side dishes, spreads, pâtés, and other cold dishes.

Nuts are highly nutritious and calorie-dense, so they are best consumed during the first half of the day to allow the body time to use the energy efficiently. Cashews, almonds, and other nuts make excellent healthy snacks, helping reduce hunger for long periods while providing essential nutrients.

They can also be added to salads, soups, main dishes, and even baked goods.

The recommended daily serving for an adult is approximately 20–30 grams, depending on body weight and physical activity. This equals around 10–15 cashew nuts or 8–10 almonds.

CraftOil flaxseed oil and nuts — natural stress protection

CraftOil offers a wide selection of artisanal, 100% natural products, including grains, seeds, various types of nuts, flour made from oilseed press cake, and raw cold-pressed oils produced on certified presses on the day of ordering.

Our catalog includes natural, eco-friendly almonds, cashews, flaxseed oil and flax seeds (golden and brown varieties). These products help support overall health and promote natural stress management.

To learn more about why our oils, flours, nuts, and seeds deserve a place in your diet, or to choose the best product for your needs, simply leave a request on our website.