High blood pressure (hypertension) is one of the most common and dangerous chronic conditions today. According to the World Health Organization (WHO), millions of people die each year from complications related to high blood pressure, such as stroke, heart attack, heart failure, and kidney failure. In this context, controlling blood pressure through a healthy lifestyle and a proper diet is gaining increasing attention. Among the foods that help regulate blood pressure, celery stands out as a “natural remedy” that many people trust.
Why is celery considered a natural remedy for effectively lowering high blood pressure?
1. Nutritional composition of celery
Celery (Apium graveolens) is a familiar vegetable in Vietnamese meals, commonly found in stir-fries, soups, or juices. Not only is it a food ingredient, but celery is also highly valued in both traditional Eastern medicine and modern medicine for its medicinal properties.
Here are some notable nutrients found in 100g of celery:
- Energy: ~16 kcal
- Water: ~95%
- Fiber: 1.6g
- Vitamins: A, C, K, B6
- Minerals: Potassium, calcium, magnesium, sodium, iron
- Antioxidants: Flavonoids, phenolic acids
- Important plant compounds: Phthalides (especially 3-n-butylphthalide – abbreviated as 3nB)
Notably, the phthalide compound is considered the “golden key” that makes celery a top choice among vegetables that support blood pressure reduction.
2. How celery helps lower blood pressure?
- Natural vasodilation: The compound 3-n-butylphthalide in celery helps relax the smooth muscles of blood vessel walls. This causes the blood vessels to widen, making it easier for blood to flow and thereby reducing internal pressure, lowering blood pressure.
- Regulating sodium-potassium balance: Celery contains a high amount of potassium (about 260 mg per 100g), which helps the body eliminate excess sodium through urine. This reduces water retention, lowers blood volume, and stabilizes blood pressure. Additionally, potassium helps relax blood vessels, reducing circulatory pressure.
- Anti-inflammatory and antioxidant effects: Flavonoids and polyphenols in celery have anti-inflammatory properties, neutralize free radicals, and protect blood vessels from damage and degeneration. These are crucial factors in preventing atherosclerosis—a key contributor to chronic hypertension.
- Stress reduction: Celery’s distinctive aroma has a mild calming effect and can help relax the mind. Several studies have shown a strong link between reduced psychological stress and lower systolic and diastolic blood pressure.
How to use celery to support blood pressure reduction?
You can incorporate celery into your diet in the following ways:
1. Celery juice
How to make it:
- Use 3–5 fresh celery stalks (including leaves), thoroughly washed.
- Combine with one apple or one carrot.
- Juice and drink in the morning, about 30 minutes after breakfast.
Note: Drink it 3–5 days a week. People with low blood pressure should not use it continuously.
2. Celery soup with lean meat
Combining celery with lean meats (like beef or chicken) creates a nutritious and easy-to-digest meal that’s beneficial for those with high blood pressure.
3. Stir-fried celery with garlic or mushrooms
Stir-frying helps retain celery’s crisp texture and distinct flavor. Use minimal oil and salt to suit those with high blood pressure.
4. Dried celery tea
Dried celery tea or instant celery powder is now available on the market. This is a convenient option, but be sure to choose reputable products that do not contain additives or artificial sweeteners.
Important notes when using celery
- Do not overuse: Although celery is beneficial, consuming too much daily may lead to excessively low blood pressure or digestive issues.
- Avoid on an empty stomach: Celery juice can be quite strong and may cause stomach discomfort or mild hypoglycemia.
- Caution for pregnant women: Celery may mildly stimulate the uterus, so pregnant women should consult a doctor before using it.
- Medication interactions: If you’re taking anticoagulant medications, limit celery intake as it may increase bleeding risk.
In short, Celery is not a “cure” for high blood pressure, but it can be considered a highly effective and safe “natural remedy” when used properly and in moderation. Thanks to special compounds like phthalides, potassium, and antioxidants, celery helps dilate blood vessels, balance sodium levels, reduce inflammation, and support mental well-being, all of which are beneficial for stabilizing blood pressure. However, the effectiveness of celery depends on each individual’s health status, usage amount, and overall lifestyle. Therefore, it should be combined with a healthy diet, regular exercise, stress management, and routine blood pressure monitoring for comprehensive management of hypertension.
