The 6 Best Mediterranean Diet Foods That Can Help Lower Your Stress Levels

For many people, the past few years have been exceptionally stressful, and stress can actually have some pretty serious consequences for your health. Stress could impact your ability to focus, increase your risk of chronic diseases, like heart disease, and may even be the reason you have trouble maintaining a healthy weight.

While there are certain things you can do to reduce stress in your life, like exercising, adding meaningful movement (think staying up from your desk and taking a lap around the office) or going outside, some of the foods you eat may impact your stress levels as well. Not only is the Mediterranean diet consistently ranked as one of the healthiest diets, but it might also help you kick stress to the curb.

The Mediterranean diet focuses on fruits, vegetables, whole grains, lean proteins and healthy fats, and its focus on a balanced pattern of eating has brought it recognition as the best diet by U.S. News & World Report for six years running. Eating this way has been shown to improve heart health and lower the risk of cardiovascular disease, and can also keep your brain functioning at its best. And, the Mediterranean diet's combination of fiber, protein and nutrient-dense foods may bring potential weight-loss benefits, especially if these adaptations present a substantial shift in your eating habits.

In addition, when it comes to stress, research shows that certain foods can help dial down your stress levels. Since stress comes from a variety of factors, there is no one thing that can fix your relationship with stress. However, eating these nutrient-dense foods can support wellness to help you function at your best as you navigate the trials and tribulations of daily life.

1. Walnuts

All nuts are packed with B vitamins and potassium, nutrients that help lower blood pressure and stress. But walnuts in particular are good at buffering the effects of stress, according to a small 2022 study in Nutrients. Researchers looked at stressed-out (and, consequently, moody) university students and found that something interesting happened when they ate 2 ounces of walnuts per day for four months: they had better mental health and sleep and less stress and depression compared to a control group. One reason? Stress is associated with lower gut bacteria diversity, a marker of gut health, which plays a role in mental wellness and mood. Eating walnuts, on the other hand, may help improve your gut health, decreasing your risk of depression and anxiety. Keep in mind that this study looked at a limited population and may not be generalizable across life span, cultures, or race and ethnicity.

2. Olive Oil

One of the hallmark foods of the Mediterranean diet is olive oil. In a very small (but interesting) 2021 brain study in Food Science & Nutrition, young people in Japan were instructed to perform a typing task to bring on feelings of stress caused by a desk job. Brain-imaging scans revealed that subjects who ate bread with about 1 tablespoon of olive oil had a lower stress response compared to a no-oil group. Why exactly olive oil may have this effect is still being investigated. This study has real limitations that the authors point out, including that there were only 17 participants and all were Asian adults in their 20s. The study was also not gender-balanced. Overall, it supports existing findings that intake of monounsaturated fats, especially olive oil, may suppress the release of the stress hormone cortisol.

3. Fruits and Vegetables

Fruits and vegetables, including strawberries, bell peppers and leafy greens, are packed with vitamin C and magnesium, which help lessen inflammation. (Chronic inflammation is linked to the development of chronic disease, such as heart disease.) Feeling stressed triggers inflammation that may act as a driver for mental health conditions like depression, according to a 2019 article in Frontiers in Neuroscience.

However, there's even better news. Eating plenty of fruits and veggies in general is linked to a less stressful life overall, per 2023 research in Clinical Nutrition. Participants who packed the most produce into their diet (more than a pound per day) had 10% lower scores on a perceived stress questionnaire compared to those who ate the lowest amount (about 8 ounces per day or less). For reference, two stalks of celery weigh about 4 ounces, according to the FDA. This association held true for middle-aged adults but not for younger or older adults, however. Another limitation of this study is that it lacks diversity and is therefore not representative of a global population.

Produce, whether fresh, frozen or canned, offers several perks, including antioxidants and plant compounds called polyphenols, both of which may quell oxidative stress and inflammation, in turn helping mitigate psychological stress, the authors say.

4. Salmon

Salmon is rich in omega-3 fatty acids, essential polyunsaturated fats, which have been shown to reduce anxiety, according to 2018 research in JAMA Network Open. In addition, people across numerous sample groups who got more omega-3s into their diet—via salmon or vegetarian sources like flax and nuts—scored lower on ratings of perceived stress and mental distress, points out additional research in The FASEB Journal in 2022.

As the JAMA Network Open study points out, omega-3s may affect neurotransmitters (chemical messengers) and improve neuroplasticity (or the brain's ability to form new connections), as well as reduce inflammation, the researchers posit.

5. Dark Chocolate

You knew there was a reason why you want to reach for chocolate when stressed: The sweet treat may, in fact, be the antidote you need to find more calm, per 2022 research in The Journal of Nutritional Biochemistry. In a study conducted at Seoul National University, adults who ate about 1 ounce of 85%-cocoa chocolate daily for three weeks experienced fewer negative emotions compared to a control group who didn't eat chocolate, as well as a group who ate 70% dark chocolate. The study also found that eating 85% dark chocolate was associated with gut bacteria diversity, as well as with an abundance of a specific bacteria called Blautia obeum, a potential good-mood bacteria. The researchers think that dark chocolate acts as a prebiotic, which essentially fuels good bacteria that keep your gut healthy.

6. Tea

Tea is packed with antioxidants that protect your body from the wear and tear associated with prolonged stress. Though the ritual of sipping on a warm cup of tea may be inherently soothing, especially midafternoon when stress levels may be running high, you might only need to put your face close to the cup and take a deep inhale. Research published in 2018 in the Journal of Physiological Anthropology found that simply inhaling the aroma of black tea resulted in lower levels of a specific stress marker in saliva 30 minutes after people performed mentally taxing activities. In addition, tea—especially green tea—contains an amino acid called L-theanine, which has been found to promote feelings of calm and stress relief, per a 2022 article Food Science and Human Wellness. Just sip and say aah.

Easy Ways to Follow a Mediterranean Diet for Lower Stress

Here are a few simple (and tasty) ways to incorporate the principles of the Mediterranean diet.

• Eat veggies all day long. Add greens to your smoothie or scrambled eggs, toss veggies into your pasta and tack on a side salad to dinner. Snacking on foods like veggies and hummus will up your intake and help you feel full.
• Snack on nuts and fruit.
• Prioritize healthy fats like olive oil and peanut oil.
• Consume whole grains to increase your fiber intake.
• Enjoy yourself. The Mediterranean diet is about savoring your meals and focusing on including a variety of nutritious foods rather than being restrictive.

The Bottom Line

The Mediterranean diet is regarded as one of the healthiest ways you can eat for your health—and that includes your mental health, too. Because a wide variety of foods can fit into the Mediterranean diet pattern, which is rich in fruits, vegetables, whole grains, legumes, nuts and seeds, you can find choices that align with your likes and cultural background. Some foods that may help quiet stress include walnuts, olive oil, salmon—and, yep, any fruits and vegetables you enjoy.