Like them or hate them, sardines make waves in cardiac health discussions. These small fatty fish are nutritional powers loaded with omega-3, vitamin D and other nutrients. Adding sardines to your diet can have several advantages for your health.
1. Reduces triglycerides and cholesterol
Sardines are among the Richest sources in omega-3 and can have Anti-inflammatory properties.
A single box of sardines (about 3.5 ounces) delivers from 1.6 to 1.8 grams of omega-3 fatty acids, according to Michelle Routhenstein, MS, RD, CDCE, A completely nourished cardiology dietitian.
A review revealed this increase in the contribution of Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)– The two most abundant fatty acids in sardines – were associated with a lower risk of cardiovascular problems such as heart attacks and the accumulation of plaque in the arteries.
Omega-3 packs all kinds of Heart health benefitssuch as:
- Lower triglycerides levels
- Reduce inflammation
- Improvement of endothelial function
- Lower the risk of arrhythmia
- Reduction of platelet aggregation
- Lower blood pressure
- Lower levels of LDL or “bad” cholesterol
2. supports heart rate and vascular health
“Beyond omega-3, the sardines consumed with their bones are rich in calcium and vitamin DWho help regulate the heart rate and support vascular integrity, “said Routhenstein very well.
Calcium plays a key role in muscle contraction. This includes your heart muscle, which is based on specific contractions to effectively pump blood throughout your body.
Vitamin D can help Reduce inflammation and arterial rigidity– A condition where the arteries become less flexible, leading to high blood pressure – which are both key contributors to cardiovascular risk.
“Inadequate calcium can lead to the leachate of the bones and contribute to Vascular calcificationSaid Routhenstein.
This condition occurs when mineral deposits accumulate in the arteries, making them harden. Over time, this stiffness can increase your risk of heart problems.
3. Help regulating blood pressure
In addition to omega-3, sardines are rich in magnesium And potassium– two minerals that play a key role in Maintain healthy blood pressuresaid Routhenstein.
Research supports their advantages: a review has revealed that people with Higher magnesium supply had a risk of 11 to 12% of the stroke to those who consume the least.
Another study linked High potassium contribution To lower blood pressure and note its protective effect against cardiovascular damage associated with high sodium consumption.
4. Provides antioxidants
Sardines also offer seleniuma mineral trace that works like a powerful antioxidantsaid Routhenstein. Antioxidants protect the heart by neutralizing free radicalswhich can otherwise contribute to the accumulation of plaque and inflammation in the arteries.
In fact, research shows that low selenium levels are associated with an increased risk of cardiovascular diseases, especially in low food consumption populations.
How many sardines should you eat?
You don’t need to eat sardines every day for the benefit of your heart. Eating a box is more than the daily minimum of 1.1 g recommended for general health.
“Greater consumption is associated with greater advantages, but studies suggest that Eat sardines several times a week is associated with clear advantages, ” Sean Heffron, MDA cardiologist at Nyu Langone Health, told Merywell.
Mercury is probably not a concern either. “Small fish and sardines do not have the concerns of heavy metals that the biggest fish do,” said Heffron.
Just be aware of nutritional content. “Sardines can be sodiumEspecially when it is preserved in brine, which can increase blood pressure, “said Routhenstein.” Sardines also contain purines, which must be considered by people subject to drop. “”
How to integrate sardines into your diet
If the idea of opening a box of sardines makes you delicate, don’t worry – Routhanstein says they are surprisingly easy to work in meals, like:
- Puttaneca pasta: Mix sardines in this classic Mediterranean dish with olives, tomatoes and capers.
- Salty propagation: Crush sardines with lemon juice and fresh herbs like dill. Serve on toasted bread or crackers.
- Snacks with a punch: Combine the sardines with avocado and algae for a snack full of nutrients.
What it means for you
Whether you manage cholesterol, keep your blood pressure under control or just aim to eat more, nutrients rich in nutrientsSardines can deserve a place in your regular rotation. You don’t need to eat them daily to see cardiovascular advantages, but adding them a few times a week can offer Health health benefits in the long term.
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