These 10 foods help reduce the stress hormone cortisol.

Cortisol is an essential hormone that the body releases in stressful situations to help cope. However, when its levels remain elevated for prolonged periods, It can cause negative effects such as weight gain, insomnia, anxiety, high blood pressure, and a weakened immune system.

One of the natural ways to balance cortisol levels is through diet. There are certain foods that, thanks to their nutritional properties, can promote relaxation, improve mood, and help the body regulate stress.

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Here are 10 science-backed foods that can help you lower cortisol naturally:

1.- Avocado

Rich in healthy fats, especially omega 9, avocado helps regulate the nervous system and keep blood pressure under control. It also contains magnesium and potassium, key minerals for hormonal balance.

2.- Dark chocolate

Pure cocoa contains flavonoids that improve mood and lower cortisol levels. It's recommended to choose chocolate with at least 70% cocoa and consume it in moderation.

3.- Natural yogurt or kefir

Fermented foods like natural yogurt and kefir are sources of probiotics, which promote healthy gut flora. A balanced gut is directly related to better stress management.

4.- Green tea

Green tea contains L-theanine, an amino acid that promotes relaxation without causing drowsiness. It also helps reduce cortisol levels and improves concentration.

5.- Banana

Bananas are an excellent source of vitamin B6, potassium, and tryptophan, nutrients that contribute to the production of serotonin, known as the "happiness hormone," and to the control of cortisol.

6.- Nuts (such as almonds and walnuts)

These foods contain essential fatty acids, vitamin E, magnesium, and zinc. Eating a small handful daily can help reduce your stress response.

7.- Spinach and green leafy vegetables

Highly nutritious, spinach and other leafy greens are rich in magnesium, a mineral that helps reduce anxiety and controls blood cortisol levels.

8.- Salmon

This oily fish provides omega-3 fatty acids, known for their anti-inflammatory effects and their ability to reduce anxiety and cortisol levels in situations of chronic stress.

9.- Oats

Oats are an excellent source of complex carbohydrates, which stimulate the release of serotonin. They also keep blood sugar levels stable, helping prevent cortisol spikes.

10.- Chia seeds

These seeds are rich in fiber, protein, antioxidants, and omega-3s. Incorporating them into smoothies, yogurts, or salads can be an effective way to support hormonal health and reduce stress.

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Although including these foods in your diet can be a great ally against stress, It is important to complement this with habits such as sleeping well, exercising regularly and maintaining good hydration.

Reducing cortisol not only improves mental well-being but also overall physical health. Mindful eating can be a powerful tool for living a more balanced and peaceful life.

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