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Medically reviewed by Jamie Johnson, RDN
Key Takeaways
- The natural blood pressure-lowering effect of celery is scientifically well established.
- Celery likely reduces blood pressure primarily through plant compounds that naturally widen blood vessels, as well as potassium, which acts as a natural diuretic.
- If you have hypertension (high blood pressure), it's reasonable to consume celery as part of an overall well-balanced diet like the DASH diet.
Celery is not only a versatile, hydrating vegetable, but it can also help lower your blood pressure—a well-established and proven effect. Celery contains plant compounds and potassium that naturally lower blood pressure by relaxing blood vessel walls and flushing excess salt and water from the body.
1. Potassium in Celery Can Help Lower Blood Pressure
Celery contains high levels of potassium, an essential mineral that has been found to lower blood pressure by helping the kidneys flush excess sodium (salt) from the body in urine. Sodium causes the body to hold onto water, which raises blood volume and blood pressure.
Potassium also widens (vasodilates) blood vessel walls, allowing blood to flow more easily and lowering blood pressure.
2. 3-n-butylphthalide (NBP) in Celery Seed Can Lower Blood Pressure
NBP (3-n-butylphthalide) is present in high concentrations in celery seeds and has been shown in animal studies to decrease blood pressure by acting as a natural diuretic and calcium channel blocker:
- Diuretics (water pills), such as hydrochlorothiazide (HCTZ), are antihypertensive medications that promote the excretion of excess water and salt in the urine.
- Calcium channel blockers, such as Norvasc (amlodipine), are also antihypertensive drugs that block calcium from entering cells in blood vessel walls, thereby causing blood vessels to dilate and relax.
NBP also has antioxidant properties:
- Antioxidants help lower blood pressure by combating oxidative stress—a toxic process in which excess harmful, unstable molecules called reactive oxygen species lead to inflammation and narrowed blood vessels.
- Antioxidants also trigger the production of a vasodilator called nitric oxide. With higher levels of nitric oxide, blood vessels relax, widen, and blood pressure decreases.
3. Apigenin in Celery May Lower Blood Pressure
Like NBP, apigenin is another compound found in animal studies to lower blood pressure by acting as a natural calcium channel blocker. The leaves, seeds, and stalks of celery are particularly rich in apigenin.
Apigenin also enhances the expression of angiotensin-converting enzyme 2 (ACE2). ACE2 is a protein found on cell surfaces that breaks down the hormone angiotensin II into smaller molecules that act as vasodilators.
By mimicking the action of angiotensin II receptor blockers (ARBs), such as Cozaar (losartan), apigenin belongs to another class of antihypertensive drugs.
Lastly, apigenin is a flavonoid, a plant compound known for its anti-inflammatory and antioxidant properties, which help lower blood pressure and strengthen blood vessel function.
4. Celery Seed Supplements May Lower Blood Pressure
One small study supporting the positive effect of celery on blood pressure is a 2022 trial in which 52 participants with hypertension received (in addition to their usual medications) either 4 celery seed capsules daily or 4 placebo capsules for four weeks. The participants and study investigators were blinded to whether participants received the celery capsules or the placebo capsules.
Results showed that those who took the celery seed capsules had a significant reduction in both systolic and diastolic blood pressure compared with those who took placebo capsules.
Specifically, the systolic blood pressure (top) decreased by an average of 11.08 millimeters of mercury (mmHg), and the diastolic blood pressure (bottom) decreased by an average of 6.54 mmHg, respectively. No adverse effects were reported during the trial, supporting celery's favorable safety profile.
In fact, those who took the celery seed capsules reported additional positive side effects that were significant compared to the placebo group, including:
- Improved sleep quality
- Feeling relaxed during the day
- Better breathing
- Less dizziness
How Much Celery Should I Consume?
It remains unclear exactly how much celery needs to be consumed to have a positive effect on blood pressure. Instead, experts recommend viewing celery consumption as part of an overall mindful dietary plan to help control blood pressure.
One well-established diet for managing hypertension is the Dietary Approaches to Stop Hypertension (DASH) diet. The DASH diet naturally incorporates a high intake of vegetables, specifically four to five daily servings for individuals consuming 1,800 to 2,000 calories per day.
One celery (or other) vegetable serving is equivalent to the following:
- Half a cup of celery juice
- Half a cup of raw or cooked celery
- 1 cup of raw celery leaves
The DASH diet also emphasizes consuming fruits, whole grains, low-fat or fat-free dairy, nuts, seeds, beans, lean meats, poultry, and fish. The diet discourages eating foods high in salt, added sugar, or unhealthy saturated fats, such as red meat and processed foods.
Precaution
Please speak with a healthcare provider before consuming excessive amounts of celery or taking a celery seed supplement. Too much celery may interact with certain medications or potentially lower your blood pressure to a dangerous level when combined with traditional anti-hypertensive drugs.
Read the original article on Verywell Health
