Can Eating Celery Lower Your Cholesterol?

December 21, 2025 •

4 min read

According to the World Health Organization, cardiovascular diseases are a leading cause of death globally, with high cholesterol being a major risk factor. As many people seek natural ways to improve their health, the question arises: can eating celery lower your cholesterol? Research indicates promising, yet nuanced, results regarding celery’s effect on blood lipids.

Quick Summary

Studies show that celery intake significantly reduces triglycerides and blood pressure, though its effect on total and LDL cholesterol is inconsistent. The benefits are attributed to its fiber and bioactive compounds like phthalides. Optimal results are achieved when incorporating celery into a comprehensive, heart-healthy diet.

Key Points

Triglycerides Reduced: Recent meta-analyses confirm that celery preparations can significantly lower blood triglyceride levels.
Inconsistent LDL Effects: While some animal studies show promise, human trials have produced inconsistent results regarding celery's direct impact on total and LDL ("bad") cholesterol.
Multiple Mechanisms at Play: Celery contains beneficial compounds like phthalides, which aid in bile acid secretion, and dietary fiber, which helps bind to and remove cholesterol.
Whole Celery is Best: To maximize benefits, consume whole celery to get its full fiber content, as juicing removes this crucial component.
Part of a Broader Diet: Celery is a healthy addition to a heart-conscious diet but should not be viewed as a standalone cure for high cholesterol.
Dosage and Plant Part Matter: The effectiveness of celery may depend on the dosage and which part of the plant is used, with celery seeds and higher doses showing more significant effects in some studies.

The Science Behind Celery and Cholesterol

The potential for celery to influence blood lipid levels stems from its rich profile of bioactive compounds and dietary fiber. While cholesterol and triglyceride levels are distinct, celery has shown varying impacts on each. Its cholesterol-lowering properties are not a single-ingredient solution but a result of several mechanisms working synergistically within the body. Understanding these components is key to appreciating celery's role in a heart-healthy diet.

Bioactive Compounds

Celery contains several phytochemicals that have been studied for their effects on heart health:

Phthalides: These organic chemical compounds, which give celery its characteristic flavor, have been shown to stimulate the secretion of bile acids. Bile acids, synthesized from cholesterol in the liver, are crucial for fat digestion. By increasing bile acid production, phthalides help the body use up and eliminate more cholesterol.
3-n-butylphthalide (BuPh): A specific type of phthalide, BuPh, has been researched for its lipid-lowering effects. While much of this research has been conducted in animal models, it suggests a potential mechanism for celery's impact on blood lipids like cholesterol.
Flavonoids: Celery is rich in flavonoids such as apigenin and luteolin, which possess powerful antioxidant and anti-inflammatory properties. By protecting cells and blood vessels from oxidative damage, these antioxidants can help reduce the risk factors associated with heart disease.
Saponins: Found in celery seeds and other parts, saponins have been shown to help reduce LDL (“bad”) cholesterol levels by reducing cholesterol absorption and preventing accumulation in the arteries.

The Role of Dietary Fiber

Beyond its unique compounds, celery is a notable source of dietary fiber, especially when consumed as a whole food. Fiber plays a direct and well-documented role in managing cholesterol levels.

Binding and Elimination: Celery's fiber binds to excess cholesterol compounds in the digestive system. This prevents them from being absorbed into the bloodstream and helps flush them from the body.
Added Benefits: The fiber in celery also promotes digestive health and can increase feelings of fullness, which is beneficial for weight management—another factor linked to cardiovascular health.

What Research Says: Whole Celery vs. Extracts

Scientific evidence on celery's ability to lower cholesterol varies depending on the form in which it is consumed. While animal studies and traditional uses have shown promising results, large-scale human clinical trials present a more complex picture.

A recent meta-analysis of celery preparations, primarily focusing on supplements and extracts, found some significant effects. The analysis confirmed that celery preparations can significantly reduce triglyceride (TG) levels, along with systolic and diastolic blood pressure. However, the same analysis found no statistically significant effect on total cholesterol (TC) or LDL cholesterol. These inconsistent results may be due to factors like varying dosages, duration of treatment, and the specific part of the celery plant used.

It's also important to distinguish between consuming whole celery and celery juice. Juicing removes most of the plant's valuable fiber. Since fiber is a key mechanism for binding and removing cholesterol from the body, drinking celery juice alone may not provide the same cholesterol-lowering benefits as eating the whole stalk. While celery juice may still offer antioxidant and anti-inflammatory benefits, its impact on lipid profiles is a separate consideration.

How to Incorporate Celery into a Heart-Healthy Diet

Instead of viewing celery as a magic bullet for cholesterol, consider it a valuable component of a broader dietary strategy. Integrating it into your meals is simple and effective:

Snack on raw celery sticks with a low-fat dip like hummus or almond butter.
Add chopped celery to salads, stir-fries, and soups for extra crunch and nutrients.
Blend celery into smoothies with other heart-healthy ingredients like berries and spinach.
Use celery seeds in marinades, dressings, or as a seasoning for cooked dishes.
Use celery as a flavorful, low-calorie base for stocks and broths.

Comparison: Celery vs. Other Cholesterol-Lowering Foods

To understand how celery fits into a cholesterol-management plan, it's helpful to compare it to other known heart-healthy foods. A comprehensive diet should include a variety of these foods, as they offer different benefits.


Feature	Celery	Oats	Beans	Fatty Fish
Key Compound	Phthalides, Fiber, Antioxidants	Soluble Fiber (Beta-glucan)	Soluble Fiber, Protein	Omega-3s
Primary Action	Bile secretion, fiber binding, antioxidant protection	Binds cholesterol in gut, slows absorption	Binds cholesterol in gut, promotes fullness	Reduces triglycerides, lowers blood pressure
LDL Effect (Human Studies)	Inconsistent/Not significant	Modest reduction (5%)	Modest reduction (5%)	Modest reduction
Triglyceride Effect (Human Studies)	Significant reduction	N/A (Indirect)	N/A (Indirect)	Significant reduction
Additional Benefits	Lower blood pressure, anti-inflammatory	Digestive health, satiety	Satiety, plant-based protein	Anti-inflammatory, brain health

Conclusion: The Final Verdict on Celery and Cholesterol

The evidence suggests that while eating celery is a heart-healthy choice, it is not a singular solution for lowering all types of cholesterol. Its significant impact on reducing triglycerides and its associated benefits in lowering blood pressure make it a valuable part of a cardiovascular-conscious diet. However, based on current meta-analysis findings, its direct effect on total cholesterol and LDL is less certain and requires further, more consistent human trials.

Ultimately, the most effective approach to managing high cholesterol is a holistic one. Instead of relying on a single food, the best strategy is to embrace a balanced and varied diet rich in fiber, healthy fats, and a diverse range of plant-based foods. As Harvard Health notes, combining fiber-rich foods like oats and beans with healthy fats from sources like nuts and fish offers a powerful dietary portfolio for combating high cholesterol. Celery, with its valuable nutrients and benefits, can be a great supporting player in this broader, more effective dietary game plan.

Frequently Asked Questions

Eating raw celery may retain more nutrients than cooked, but both raw and cooked celery provide beneficial fiber and compounds. Since high temperatures can affect some compounds, incorporating both into your diet is a balanced approach.

While celery juice contains antioxidants and other compounds, it lacks the significant dietary fiber found in whole celery. Since fiber is a key mechanism for lowering cholesterol, drinking juice is likely less effective for this specific purpose than eating whole stalks.

Celery's dietary fiber binds to excess cholesterol in your gut. This binding action prevents the cholesterol from being absorbed into the bloodstream and helps eliminate it from the body through waste.

Some studies suggest celery seed extracts may be more potent for certain effects, possibly due to a higher concentration of specific compounds like 3-n-butylphthalide. However, whole celery offers more fiber and a full range of nutrients. Consulting a healthcare provider is recommended before starting supplements.

There is no standardized amount recommended, as research has used varying dosages and forms. Incorporating a few stalks daily as part of a balanced diet is a good general practice, but it should not replace medical advice or prescribed treatment for high cholesterol.

Celery is generally safe for most people, but some may experience gastrointestinal discomfort due to its high fiber content. In very rare cases, celery allergies can occur. Celery seeds should also be avoided by pregnant women. A balanced intake is best.

Pair celery with other foods rich in soluble fiber, such as oats, barley, beans, and apples. Incorporating sources of healthy fats like nuts, seeds, and fatty fish is also beneficial. This holistic approach is more effective than relying on one food.