We’ve all been there: stressful day, overwhelming emotions, and suddenly, you’re reaching for that bag of chips or a greasy comfort meal. While indulging in fatty foods during stressful times might feel comforting, it can come with a cost to your health. Stress already impacts the body, and fatty foods can make things worse by affecting your vascular function and making it harder to recover from stress. A 2022 study published by the Indian Journal of Psychiatry found that higher stress levels were significantly associated with changes in eating behaviour.

But don’t worry — there’s good news. A recent study suggests that simple remedies can help you bounce back more quickly. Keep reading to know more.

The Link Between Stress and Fatty Foods

When we're stressed, our body reacts in several ways — blood pressure rises, heart rate increases, and blood flow can be temporarily impaired. Adding fatty foods into the mix can worsen these effects, leading to delayed recovery. That comforting burger or pizza may offer a moment of relief, but it might leave you struggling with elevated blood pressure and sluggish vascular function in the aftermath.

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How Can Fatty Food Make Stress Worse?

High-fat foods, while comforting during stressful times, can actually make stress worse, particularly for your cardiovascular health. Consuming high-fat meals can impair the blood vessels' ability to recover from these stress-induced changes, leading to long-term damage. Consuming high-fat meals can cause temporary stress on blood vessels by increasing inflammation and oxidative stress. Over time, if the vessels are repeatedly exposed to this stress, their ability to repair and return to normal function is impaired, leading to long-term damage and an increased risk of cardiovascular issues.

For individuals with high-stress jobs or chronic stress, this impairment can become permanent, significantly increasing the risk of cardiovascular diseases like hypertension, heart attack, and stroke.

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Fatty foods, especially those high in unhealthy fats, also contribute to chronic inflammation in the body, which exacerbates the effects of prolonged stress. Elevated stress hormones like cortisol can trigger this inflammation, and combined with fatty foods, it can further damage blood vessels and raise blood pressure. Over time, this creates a vicious cycle that strains the heart and circulatory system, making it harder for the body to recover from stress and increasing the risk of serious heart conditions.

The key takeaway is that while fatty foods may offer short-term emotional relief, they hinder the body’s ability to recover from stress and contribute to long-term cardiovascular risks. Instead of turning to high-fat comfort foods, opting for healthier options that support vascular health can help mitigate the negative effects of stress. If you’re under constant stress, it's especially important to avoid high-fat foods to reduce the risk of chronic vascular impairment and heart disease.

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Food Items to Offset Stress

Cocoa

A 2024 study published by the University of Birmingham found that drinking cocoa — specifically since cocoa is rich in epicatechin, a flavonoid found— may help offset the negative effects of fatty foods during stressful situations. Epicatechin relaxes blood vessels, improving vascular function, and the elevated blood pressure commonly caused by stress.

In the study, participants who consumed a high-epicatechin cocoa drink before a stressful task showed a faster recovery in terms of vascular function. While the negative effects of stress and fatty foods lingered after the stressor, the cocoa drink helped improve blood flow and vascular health within 90 minutes — much quicker than those who didn’t drink it. The study also mentioned that the same amount of flavanols could be achieved through consumption of, for instance, 2 cups of green tea, 5.5 tbsp of unprocessed cocoa or 300 g of berries.

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Leafy Greens

One of the key reasons dark leafy greens are great stress-busters is that they contain the component chlorophyll—the pigment that gives plants their green color—which increases our tolerance to oxidative stress, as per a 2023 study by JAMA Open Network. Also, leafy greens are packed with magnesium, a mineral that helps regulate the stress response. Magnesium can support the function of your nervous system, reduce muscle tension, and promote relaxation.

Studies suggest that magnesium deficiencies may be linked to higher levels of stress and anxiety, so including these greens in your meals can help calm your body during stressful times.

Fatty Fish (Omega-3s)

A 2018 study by the Department of Neurology found that fatty fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids, which have been shown to reduce inflammation and regulate cortisol levels. Omega-3s also support brain health, improve mood, and promote overall well-being. Regular consumption of these healthy fats can help keep your stress levels in check by stabilising the body's inflammatory response and improving mental clarity during stressful periods.

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Nuts and Seeds

Nuts and seeds, particularly almonds, walnuts, and flaxseeds, are great sources of healthy fats, antioxidants, and magnesium. These foods can help reduce stress by providing steady energy, promoting stable blood sugar levels, and supporting your body’s ability to cope with tension. Walnuts, in particular, contain high amounts of omega-3s, which can reduce inflammation and improve brain function during stress.

Dark Chocolate

Besides cocoa, dark chocolate (with at least 70% cacao) is another excellent source of flavonoids, which have been shown to reduce stress hormones and improve mood. Dark chocolate can increase serotonin levels, the "feel-good" neurotransmitter, helping to elevate your mood and promote relaxation. Just be mindful of portion sizes, as it’s still calorie-dense.

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Avocados

Rich in healthy fats and potassium, avocados are great for managing stress. Potassium helps regulate blood pressure, and the monounsaturated fats in avocados support brain function and help stabilise blood sugar levels, preventing mood swings. The combination of healthy fats and stress-reducing nutrients makes avocados a great addition to a stress-busting diet.

Whole Grains

Whole grains like oats, quinoa, and brown rice are high in complex carbohydrates, which can help balance blood sugar levels and provide sustained energy. Consuming whole grains also triggers the production of serotonin, the neurotransmitter that helps regulate mood and reduce feelings of anxiety. Incorporating more whole grains into your diet can promote a calm, steady energy level during stressful times.

Need all your wellness solutions in one place? A whole new world awaits just a click away.

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