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At Healthfully, we strive to deliver objective content that is accurate and up-to-date. Our team periodically reviews articles in order to ensure content quality. The sources cited below consist of evidence from peer-reviewed journals, prominent medical organizations, academic associations, and government data.
- MedlinePlus: Sodium in Diet
- American Heart Association: About Cholesterol
- MedlinePlus: High-Fiber Foods
- MedlinePlus: Potassium in Diet
- U.S. Food and Drug Administration: How to Understand and Use the Nutrition Facts Label
- American Heart Association: Good vs. Bad Cholesterol
The information contained on this site is for informational purposes only, and should not be used as a substitute for the advice of a professional health care provider. Please check with the appropriate physician regarding health questions and concerns. Although we strive to deliver accurate and up-to-date information, no guarantee to that effect is made.
Celery and Cholesterol
Being rich in fiber and low in calories makes celery an obvious choice for a low-cholesterol diet. Despite its many nutritional benefits, however, the advantages to eating celery are limited. Although it is good for you, this low-fat snack won’t exactly cancel out that cholesterol-rich piece of cake you ate this afternoon snack. The bottom line -- include celery in a sensible and balanced diet plan to help you improve your overall cholesterol levels.
Cholesterol and Food
There are three types of lipids in your body -- low-density lipoprotein, also known as “bad” cholesterol; high-density lipoprotein, also known as “good” cholesterol; and triglycerides. All three lipids are sensitive to your diet. According to the American Health Association, consuming excess amounts of alcohol and having a diet of more than 60 percent carbohydrates can cause your triglyceride levels to significantly increase 2. Lastly, dietary cholesterol, trans fats and saturated fats can raise your LDL cholesterol levels. Even a bit of fat from extra body weight can make it significantly harder for you to control your cholesterol levels.
- There are three types of lipids in your body -- low-density lipoprotein, also known as “bad” cholesterol; high-density lipoprotein, also known as “good” cholesterol; and triglycerides.
- Even a bit of fat from extra body weight can make it significantly harder for you to control your cholesterol levels.
Celery Study
Celery Health Benefits
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In a study at the University of Chicago Medical Center, celery was found to be helpful in lowering cholesterol, as well as blood pressure, levels. Phthalide, a chemical compound in celery, was shown to reduce blood pressure in laboratory rats by up to 14 percent and lower cholesterol levels by about 7 percent. Approximately four stalks of raw celery would, theoretically, provide the required daily “dose” of phthalide for humans. However, strict clinical studies on the benefits of phthalide for humans have yet to be completed, as of 2013.
- In a study at the University of Chicago Medical Center, celery was found to be helpful in lowering cholesterol, as well as blood pressure, levels.
Fiber, Fat and Calories
Foods that contain a good amount of dietary fiber are useful in reducing bad cholesterol levels. As a fiber-rich, low-fat, low-calorie food, celery can help to improve your overall cholesterol levels. Because of its rich fiber content, celery can make you feel fuller faster and keep you feeling fuller for longer periods of time. A 100-gram serving of raw celery contains 1.6 grams of dietary fiber, or 6 percent of your daily recommended intake. The same-sized serving of celery contains only 16 calories, less than 1 gram of total fat and no cholesterol.
- Foods that contain a good amount of dietary fiber are useful in reducing bad cholesterol levels.
- A 100-gram serving of raw celery contains 1.6 grams of dietary fiber, or 6 percent of your daily recommended intake.
Sodium Content
Nutritional Benefits of Celery Hearts
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Celery, despite its healthy reputation, was at one point considered a poor vegetable choice for dieters because of its sodium content. A 100-gram serving of raw celery contains 80 milligrams of sodium, about 3 percent of your daily requirement. At less than 5 percent, however, this amount is actually considered low by the Food and Drug Administration 8.
Related Articles
References
- MedlinePlus: Sodium in Diet
- American Heart Association: About Cholesterol
- MedlinePlus: High-Fiber Foods
- New York Times: A New Look at an Ancient Remedy
- Organic Facts: Health Benefit of Celery
- Nutrition Value: Celery
- MedlinePlus: Potassium in Diet
- U.S. Food and Drug Administration: How to Understand and Use the Nutrition Facts Label
- American Heart Association: Good vs. Bad Cholesterol
- Celery, raw. FoodData Central. U.S. Department of Agriculture. Published April 1, 2019.
- Anderson GH, Soeandy CD, Smith CE. White vegetables: Glycemia and satiety. Adv Nutr. 2013;4(3):356S-67S. doi:10.3945/an.112.003509
- Yusni Y, Zufry H, Meutia F, Sucipto KW. The effects of celery leaf (apium graveolens L.) treatment on blood glucose and insulin levels in elderly pre-diabetics. Saudi Med J. 2018;39(2):154-160. doi:10.15537/smj.2018.2.21238
- Eid HM, Nachar A, Thong F, Sweeney G, Haddad PS. The molecular basis of the antidiabetic action of quercetin in cultured skeletal muscle cells and hepatocytes. Phcog Mag 2015;11:74-81 doi: http:10.4103/0973-1296.149708
- Youl, E., Bardy, G., Magous, R., Cros, G., Sejalon, F., Virsolvy, A., Richard, S., Quignard, J., Gross, R., Petit, P., Bataille, D. and Oiry, C., Quercetin potentiates insulin secretion and protects INS‐1 pancreatic β‐cells against oxidative damage via the ERK1/2 pathway. British Journal of Pharmacology, (2010) 161: 799-814. doi:10.1111/j.1476-5381.2010.00910.x
- Tang GY, Meng X, Li Y, Zhao CN, Liu Q, Li HB. Effects of vegetables on cardiovascular diseases and related mechanisms. Nutrients. 2017;9(8). doi:10.3390/nu9080857
- Folate: Fact Sheet for Health Professionals. National Institutes of Health, Office of Dietary Supplements. Updated 2020.
- Vitamin A: Fact Sheets for Health Professionals. National Institutes of Health, Office of Dietary Supplements. Updated 2020.
- Fact or myth: does celery really have negative calories?. Carleton University Dining Services. Updated 2017.
- Allergenic foods and their allergens, with links to informall. University of Nebraska-Lincoln Institute of Agriculture and Natural Resources. Updated 2014.
- Why vitamin K can be dangerous if you take warfarin. Cleveland Clinic. Updated 2019.
- Barone M. Celery juice: Are the benefits real?. UC Davis Health. Updated 2019.
- Combs M H, Ernst M. Celery and celeriac. University of Kentucky College of Agriculture, Food and Environment Cooperative Extension. Updated 2019.
- Celery. University of Nebraska Lincoln Extension.
Writer Bio
Bethany Lalonde has been a professional writer since 1997. She has published for CBS Health Watch, WebMD, the "Ann Arbor Daily News" and "Entertainment Weekly." She holds two masters degrees from the University of Michigan, in dietetics and nutrition as well as journalism.