Sardines are small oily fish packed with nutrients that can improve your heart health. Whether you like them or not, adding sardines to your diet offers many benefits.
1. Lowers Bad Fats and Triglycerides
Sardines are rich in omega-3 fatty acids, especially EPA and DHA, which help reduce triglycerides and “bad” LDL cholesterol. These omega-3s also lower inflammation, improve blood vessel function, and reduce the risk of irregular heartbeats and heart disease.
2. Supports Heart Rhythm and Blood Vessels
Eating sardines with their bones provides calcium and vitamin D. Calcium helps your heart muscle contract properly to pump blood. Vitamin D reduces inflammation and keeps arteries flexible, lowering the risk of high blood pressure and artery hardening.
3. Helps Control Blood Pressure
Sardines contain magnesium and potassium, minerals important for healthy blood pressure. Studies show people with higher magnesium and potassium intake have a lower risk of stroke and heart problems.
4. Provides Antioxidants
Selenium, found in sardines, acts as an antioxidant that protects the heart by fighting harmful molecules that can cause artery damage and inflammation.
How Often Should You Eat Sardines?
You don’t have to eat sardines daily to get benefits. Eating a can a few times a week gives your heart a good boost. Sardines are low in mercury compared to larger fish, so they are safer to eat regularly. However, be careful with canned sardines high in sodium, especially if you have high blood pressure or gout.
Easy Ways to Eat Sardines
If you’re not used to sardines, try mixing them into pasta, mashing them with lemon and herbs as a spread, or pairing them with avocado and seaweed for a healthy snack.
Summary
Adding sardines to your meals a few times a week can help lower cholesterol, support heart rhythm, control blood pressure, and protect your arteries. They are a simple, nutritious food worth including in a heart-healthy diet.
