Celery, low in calories and nearly fat-free, won't magically lower your triglycerides, an artery-clogging fat in your bloodstream. But you can certainly include copious amounts of the crunchy vegetable in your diet. If you follow a low-fat, low-sugar diet and exercise regularly, you can reduce your triglycerides by 50 percent, the American Heart Association reports.
Healthy Triglyceride Levels
Your triglycerides put you at risk for heart attacks or strokes if they measure more than 200 mg/dL -- milligrams per deciliter of blood. You face a high risk for developing cardiovascular disease if your triglycerides measure more than 500 mg/dL. Healthy triglycerides measure 150 mg/dL or less. In April 2011, the American Heart Association lowered its recommendation for ideal triglycerides levels to 100 mg/dL or less. The foods you eat, including celery, affect your triglycerides.
Fat
The American Heart Association recommends that you follow a diet that contains no more than 16 g of saturated fat and no more than 2 g of trans fat per day. A medium stalk of celery contains 0.07 g of saturated fat. This means you could eat 228 stalks of celery without reaching your daily quota for saturated fat. But if you top your celery stalks with cream cheese, watch your intake. A single tablespoon of cream cheese contains nearly 3 g of saturated fat. Celery contains no trans fat, found mostly in margarine and shortening.
Sugar
A triglyceride-lowering diet contains no more than 50 g to 100 g of fructose. A single stalk of celery contains 0.2 g of fructose. You could eat 500 stalks of celery a day and stay within the American Heart Association's guidelines. Most green vegetables contain low amounts of fructose. Starchy vegetables and fruit contain more. You can safely eat most fruits and vegetables on a triglyceride-friendly diet, but limit your consumption of high-fructose fruits such as raisins and pineapple.
Considerations
Shedding extra pounds can help you lower your triglycerides. At six calories per stalk, celery certainly qualifies as a low-calorie food. The fiber in celery can also fill you up, making it easier to avoid unhealthy snacks. Add celery to soups, salads and sandwiches. Celery with peanut butter makes a protein-filled snack, and the healthy oils in the peanut butter can help lower your cholesterol. Avoid salting your celery. Too much sodium in your diet can elevate your blood pressure and subsequently increase your triglycerides.
References
- Mayo Clinic; High Cholesterol; June 24, 2010
- American Heart Association; Diet, Lifestyle Changes Can Significantly Reduce Triglyceride; April 18, 2011
- U.S. Department of Agriculture: Nutrient Database
- Mayo Clinic: Nutrition and Healthy Eating -- Dietary Fiber: Essential for a Healthy Diet; Nov. 19, 2009
- American Heart Association; About High Blood Pressure; Jan. 21, 2011
