High blood pressure, also known as hypertension, is a serious medical condition that affects millions of people worldwide. It puts strain on your heart and blood vessels, increasing the risk of heart attack, stroke, and other health problems. Making lifestyle changes like eating a healthy diet can help lower blood pressure. Some claim that drinking celery juice can also help reduce high blood pressure. This article reviews the evidence on whether celery juice is effective for lowering blood pressure.
What Is Celery Juice?
Celery juice is made by juicing celery stalks. It has become popular in recent years, with claims that drinking it can provide various health benefits. Proponents say it contains antioxidants and other beneficial plant compounds that can reduce inflammation, boost immunity, and more.
Some also claim that celery juice helps lower blood pressure due to its content of phthalides, which are phytochemicals found in celery. Research shows phthalides can relax smooth muscles like those around blood vessels, potentially causing vasodilation or widening of blood vessels.
Studies on Celery and Blood Pressure
While the idea that celery juice may reduce blood pressure seems plausible, direct research on celery juice itself is lacking. However, a few studies have evaluated the effects of celery supplements on blood pressure.
In one study in 30 people with mildly elevated blood pressure, taking 850 mg of celery seed extract per day for 6 weeks reduced both systolic and diastolic blood pressure, compared to placebo.
Another study gave 70 people with moderate hypertension 250 mg of celery seed extract twice daily for 12 weeks. At the end of the study, both systolic and diastolic blood pressure values decreased significantly.
These results suggest celery seed extract may aid lower blood pressure. However, more studies are needed.
Additional Benefits of Celery Juice
Here are some other potential benefits of celery juice:
- Antioxidants. Celery is rich in antioxidants like flavonoids, phenolic acids, and vitamin C, which help protect your cells against oxidative stress.
- Anti-inflammation. Celery contains compounds like luteolin that reduce inflammation in your body.
- Hydration. Celery juice consists mostly of water, allowing it to hydrate your body.
- Vitamins and minerals. Celery juice provides folate, potassium, vitamin K, and smaller amounts of vitamins A, C, and K.
That said, eating whole celery stalks provides more fiber, which is an important nutrient that celery juice lacks.
Downsides of Drinking Celery Juice
Celery juice may offer some benefits, but there are a few downsides to consider:
- High sodium. If juiced with the salts from the celery stalk, celery juice can be very high in sodium.
- Diuretic effect. Celery acts as a natural diuretic, meaning it increases urine output. This can lead to dehydration if you don’t drink enough fluids.
- Oxalates. Celery contains oxalates, compounds that can contribute to kidney stones in some people.
How Celery Juice May Lower Blood Pressure
Researchers aren’t entirely sure how celery may reduce blood pressure, but there are several possible explanations:
- Vasodilation. As mentioned, celery contains phthalides that can relax blood vessels and cause vasodilation.
- Diuretic effect. By acting as a diuretic and increasing urine output, celery juice may lower blood volume and pressure.
- Reduced sodium intake. Replacing salty foods with low-sodium celery juice cuts your overall sodium consumption.
- Increased potassium. Celery is rich in potassium, which plays an important role in regulating blood pressure as it counterbalances sodium.
That said, more human research is needed on celery juice itself to confirm its direct effects on blood pressure.
How to Safely Add Celery Juice to Your Diet
Here are some tips for safely incorporating celery juice into your regimen if you want to try it for blood pressure reduction:
- Drink it in moderation. Stick to about 8 ounces (240 ml) per day to start.
- Avoid juicing the leaves, which contain higher levels of potentially problematic oxalates.
- Rinse celery stalks thoroughly before juicing to remove dirt and debris.
- Drink plenty of water throughout the day to stay hydrated.
- Monitor your intake of high-oxalate foods like spinach, almonds, and sweet potatoes.
- Talk to your healthcare provider, especially if you take blood pressure medications or have kidney issues.
It’s also best to stick to fresh, plain celery juice and avoid premade varieties, which may be high in added sugars and sodium.
Combining Celery Juice With Other Lifestyle Measures
While celery juice may provide some benefits, it’s unlikely to lower blood pressure dramatically on its own. To maximize results, combine it with other healthy lifestyle and dietary measures like:
- Following an overall healthy dietary pattern focused on whole foods.
- Reducing sodium intake.
- Exercising regularly through a mix of aerobic and strength training activities.
- Losing excess weight if overweight or obese.
- Quitting smoking and limiting alcohol intake if needed.
- Managing stress through yoga, meditation, or other relaxation techniques.
Adopting healthy lifestyle habits along with adding celery juice to your diet is key for reducing blood pressure.
Other Natural Ways to Lower Blood Pressure
In addition to lifestyle measures, other home remedies may help reduce high blood pressure, including:
- Beet juice: Contains nitrates that may dilate blood vessels.
- Garlic: Boosts nitric oxide to relax blood vessels.
- Green tea: Provides powerful antioxidants like epigallocatechin gallate (EGCG).
- Hibiscus tea: May act as a natural diuretic to reduce blood volume.
- Flaxseed: Its omega-3 fatty acids reduce inflammation.
- Olive oil: The oleic acid in olive oil enhances blood vessel elasticity.
However, the evidence is stronger for lifestyle measures. Home remedies should be viewed as complementary to other blood pressure lowering interventions.
When to See Your Doctor
If you have high blood pressure, consult your healthcare provider before making major diet or lifestyle changes like drinking celery juice. They can advise how to safely incorporate celery juice alongside any medications you’re taking.
See your doctor right away or seek emergency care if you experience any symptoms of a hypertensive crisis, including:
- Headaches
- Nosebleeds
- Dizziness
- Vision changes
- Chest pain
- Difficulty breathing
- Severe anxiety
Extremely high blood pressure requires immediate medical treatment to prevent serious complications.
The Bottom Line
Early research suggests celery juice may help lower blood pressure, likely due to its content of phthalides, which are compounds that can relax blood vessels. However, there’s currently limited evidence on celery juice specifically.
While celery juice is generally safe when consumed in moderation, excessive intake may lead to side effects. For the best results, combine celery juice with other blood pressure reducing lifestyle measures.
Celery juice isn’t a replacement for medical treatment. See your doctor to discuss lifestyle changes and medications to manage high blood pressure.
