Are Sardines Heart-Healthy? Here's What Eating Them Daily Does

Love them or hate them, sardines are proving to be one of the most heart-friendly foods in your pantry. These tiny, oily fish may not look glamorous, but their health perks especially for your cardiovascular system are hard to ignore.

From omega-3s to essential minerals like calcium and potassium, eating sardines regularly can have a powerful impact on your heart rhythm, blood pressure, cholesterol, and inflammation. Here’s what science says happens to your heart health when you make sardines part of your weekly menu or even a daily habit.

1. They Lower Triglycerides and "Bad" Cholesterol

A single 3.5-ounce can of sardines contains around 1.6 to 1.8 grams of omega-3 fatty acids specifically EPA and DHA, which are known for their cardiovascular benefits.

Studies have shown omega-3s can:

• Decrease triglyceride levels

• Reduce inflammation linked to arterial damage

• Improve endothelial function, keeping blood vessels flexible

• Lower the risk of arrhythmias

• Reduce LDL (bad) cholesterol

• Lower blood pressure

• Decrease platelet aggregation, helping prevent clots

According to a review published in the Journal of Clinical Lipidology, increasing your intake of omega-3s is associated with a reduced risk of heart attacks and atherosclerosis (plaque buildup in arteries).

2. They Support a Healthy Heartbeat and Strong Arteries

When you eat sardines with the bones, you're getting a healthy dose of calcium and vitamin D, which work together to support heart rhythm and vascular structure.

• Calcium is crucial for heart muscle contractions.

• Vitamin D has been shown to reduce arterial stiffness and may lower inflammation both key factors in preventing hypertension and heart disease.

Too little calcium can lead to calcium being pulled from bones and deposited in blood vessels, a process called vascular calcification, which increases the risk of stiff arteries and cardiac events.

3. They Help Regulate Blood Pressure Naturally

Sardines are also rich in magnesium and potassium, two minerals that help regulate blood pressure by supporting fluid balance and relaxing blood vessels.

• A 2013 review published in American Journal of Clinical Nutrition found that people with higher magnesium intake had an 11% to 12% lower risk of stroke.

• Another study showed that high potassium intake helped mitigate the effects of sodium and lower hypertension risk.

These minerals work synergistically to reduce pressure in the cardiovascular system and ease the workload on the heart.

4. They Deliver Antioxidants That Protect Your Arteries

One lesser-known benefit of sardines is their selenium content. This trace mineral acts as a powerful antioxidant that protects the heart by neutralizing free radicals unstable molecules that damage cells and contribute to inflammation and plaque formation.

Low selenium levels have been linked to a higher risk of cardiovascular disease, especially in populations with limited dietary intake. A 2022 meta-analysis in Nutrients found that selenium deficiency is correlated with increased heart failure and coronary artery disease.

How Often Should You Eat Sardines?

Good news you don’t have to eat sardines every day to see benefits. Just a few servings a week can offer meaningful cardiovascular protection. The American Heart Association recommends at least two servings of fatty fish per week, and sardines are an ideal candidate.

If you’re considering daily consumption, it’s safe for most people especially since sardines are low in mercury. Their small size means they accumulate fewer heavy metals compared to larger fish like tuna or swordfish.

A Few Cautions to Keep in Mind

• Sodium content canned sardines packed in brine can be high in salt. Opt for water-packed versions or those with olive oil to reduce sodium intake.

• Purines sardines contain purines, which may trigger flare-ups for people with gout.

• Always read labels and talk to your healthcare provider if you have specific dietary restrictions.

Easy Ways to Enjoy Sardines

Not sure how to eat them? Here are some creative, flavor-packed ideas:

• Sardine toast: Mash sardines with lemon juice, herbs, and a drizzle of olive oil for a high-protein spread.

• Add to pasta: Stir sardines into spaghetti with tomato sauce, olives, and capers for a Mediterranean-inspired dish.

• Power snack: Pair with avocado on whole-grain crackers for a satisfying, heart-smart snack.

The Bottom Line

Sardines are an underrated superfood when it comes to heart health. Thanks to their omega-3s, calcium, vitamin D, magnesium, potassium, and antioxidants, eating them a few times a week can help lower your blood pressure, stabilize cholesterol, and reduce inflammation key factors in preventing heart disease.

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