You probably know that oily fish is good for the heart. Sardines keep showing up on those lists, often next to salmon and mackerel. For most people, though, the tin at the back of the shelf still gets passed over.
A 2023 review in Frontiers in Nutrition argued that sardines may be one of the strongest whole-food cases for heart health. The authors say a weekly tin could cover much of what people buy fish oil capsules for.
The reviewers looked across the omega-3 evidence and the full nutrient profile of sardines. Their point is simple. A capsule gives you EPA and DHA, the two long-chain fats most linked to heart benefits. A sardine gives you both plus everything else packed around them.
What is inside a 92-gram tin
Per 100 grams of cooked sardines, the review cites about half a gram each of EPA and DHA. These are the two long-chain omega-3 fats most tied to heart benefits.
Also read: Overlooked Ozempic side effect revealed: Nearly 4 in 10 experience it
A standard 92-gram can lands at more than 1.4 grams combined, which beats most daily fish oil capsules on the shelf.
A single tin also brings calcium from the tiny edible bones, around a third of a day's needs, roughly what you would get from a large glass of milk. Vitamin D and vitamin B12 come with it, along with protein and selenium.
How a weekly habit shifts the omega-3 index
Researchers often track the omega-3 index, the share of EPA and DHA in red blood cell membranes. An index above 8 percent is linked to a lower risk of death from coronary heart disease. An index below 4 percent sits in the higher-risk range.
Two trials included in the review followed what happened when people ate sardines regularly. Both ended with the omega-3 index clearly higher, moving people out of the intermediate band and toward the protective end of the scale.
Also read: Is alkaline water actually better for you? Here's what the evidence says
The caveat is important. This evidence links a shifted index to lower risk, but it is observational for the heart outcome itself. The review notes that very few randomized trials have tested sardines directly.
Why the whole fish may beat the capsule
The evidence for the capsules themselves is more mixed, something covered previously in a welltica look at the fish oil research.
The sardine authors take a different tack. The whole food brings protein, calcium, vitamin D and B vitamins together with the omega-3s. A capsule only brings the oil.
The National Center for Complementary and Integrative Health notes that for some conditions the evidence from eating seafood is stronger than the evidence for omega-3 supplements.
Also read: Five simple exercises to help your body recover from years of sitting
The agency also reports that EPA and DHA cut triglyceride levels by about 15 percent, a core cardiovascular risk marker.
The American Heart Association recommends two servings of oily fish a week. Sardines, salmon, mackerel and herring are all on that list. The aim is to help lower the risk of heart failure, coronary heart disease and sudden cardiac death.
How to work sardines into the week
Open the tin and mash the fish onto wholegrain toast with lemon and black pepper. Flake sardines into a green salad or a simple tomato pasta. Fold them through warm new potatoes with a little olive oil.
The review suggests aiming for one to two servings a week on the back of broader dietary guidance. If you have a heart condition or take blood thinners, talk with your doctor before changing how much oily fish or omega-3 you take in.
Also read: 8 everyday foods that could be quietly raising your kidney stone risk
Also read: Poor sleep quality linked to 65% higher risk of fatty liver disease, new research shows
This article is made and published by Jesper Bengtson, who may have used AI in the preparation.