Cortisol is a hormone that is released in the body during times of stress, according to "Foundations of Nursing." Large amounts of cortisol can lead to elevated blood sugar and storage of fat on the body, according to "Contemporary Nutrition." A variety of foods can lower the levels of cortisol released by the adrenal glands.
Leafy Green Vegetables
A diet high in leafy green vegetables is not only beneficial for overall health, according to "Contemporary Nutrition," but also reduces cortisol levels in the body, according to "Foundations of Nursing." According to "Basic Nutrition and Diet Therapy," ideal choices include lettuce, cabbage, broccoli, celery and brussels sprouts due to their high levels of vitamin K and fiber, both of which assist the body in regulating cortisol levels.
Whole Grains
Whole grains are high in fiber that assists the body in regulating blood sugar and lowering cortisol levels, according to "Basic Nutrition and Diet Therapy." Whole grains can be easily incorporated into your diet by choosing whole-grain breads, pastas and cereals as opposed to their refined alternatives. Consume six to 11 servings each day of whole grains for optimal health and cortisol regulation, according to "Foundations of Nursing."
Lean Protein
Lean protein contains amino acids that assist the body in regulating normal metabolic function, including regulating and reducing cortisol levels, according to "Foundations of Nursing." Lean cuts of beef, pork and lamb in addition to skinless chicken and turkey breast are healthful proteins, according to "Contemporary Nutrition," due to their high protein to fat ratio. Alternatively, vegetarian options include skim milk, egg whites, soy and tofu, according to "Basic Nutrition and Diet Therapy."
References
- "Contemporary Nutrition"; Gordon M. Wardlaw and Anne M. Smith; 2007
- "Foundations of Nursing"; Lois White, Gena Duncan and Wendy Baumle; 2010
- "Basic Nutrition and Diet Therapy"; Staci Nix; 2005
