Celery may not be considered the most exciting of foods, but when it comes to heart health it definitely should cause some excitement. This stalky vegetable has some fantastic proven benefits for maintaining and protecting your cardiovascular health, so if its not on your regular menu, it really should be and here is why.
Firstly if you suffer with high blood pressure, celery has been shown to be an effective anti-hypertensive so can really help to help lower blood pressure if eaten regularly. Celery contains a specific phytochemical (nutrients found in plants) called phthalides and it is this organic compound that has been shown in studies to elicit a relaxing effect directly on the muscles that make the blood vessel walls. If these muscles are relaxed, then it increases the blood flow through the blood vessels, having the effect of reducing blood pressure.
Celery is also a excellent source of fibre and we know that fibre reduces the risk of coronary heart disease. In fact research shows that that for every 10g more fibre eaten each day, the risk of heart disease can fall 14%. Fibre is also vital for maintaining healthy cholesterol levels, and celery has been shown to have a positive impact on cholesterol levels too as well as reducing fatty deposit build up in blood vessels which can lead to strokes and heart attacks.
Although celery is actually about 95% water, it does still contain a range of flavonoids, which are a type of phytonutrient found in many fruit and vegetables. These flavonoids act as antioxidants and remember antioxidants are vital in preventing cell damage and thus help prevent many diseases and reduce the risk of premature aging. Celery also contains many other types of antioxidants to that are known to have anti-inflammatory action and protective benefits for your heart health.
Incorporating more celery into your diet is certainly a good thing for heart health. It makes a great healthy snack and you can make it a little more exciting by dipping a stalk in nut butter, salsa, guacamole or hummous.
REFERENCES & FURTHER READING
Fibre and its role in heath and disease, 1998. International Journal of Food Science and NutritionBeneficial effects of celery (Apium graveolens) on metabolic syndrome: A review of the existing evidences, 2019. Phytotherapy Research
A Pilot Study to Evaluate the Antihypertensive Effect of a Celery Extract in Mild to Moderate Hypertensive Patients, 2013. Natural Medicine Journal
Celery (Apium Graveolens) Ethanolic Extract Ameliorates Experimental Atherosclerosis in Rats, 2018. International Journal of Pharmaceutical and Phytopharmacological Research Dietary fibre & Health: An Overview, 2008. Nutrition & Dietetics
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