What happens to your heart health when you eat sardines every day

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 of omega-3 and can have anti-inflammatory properties.

A single box of sardines (approximately 3.5 ounces) delivers 1.6 to 1.8 gram of omega-3 fatty acids, according to Michelle Routhenstein, MS, RD, CDCE, entirely nourished cardiology dietitian.

A review revealed that an increase in the supply of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) – the two most abundant fatty acids in sardines – was associated with a lower risk of cardiovascular problems such as heart attacks and accumulation in the arteries.

Omega-3s have all kinds of heart health benefits, such 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, sardines consumed with their bones are rich in calcium and vitamin D, which help regulate heart rate and support vascular integrity,” Routhanstein told 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 the two key contributors to cardiovascular risk.

“Inadequate calcium can lead to the leachate of the bones and contribute to vascular calcification,” explains Routhestein.

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 playing a key role in maintaining healthy blood pressure, Roatherstein said.

Research supports their advantages: a review revealed that people with higher magnesium consumption had a risk of 11 to 12% of stroke to those who consumed the least.

Another study linked high potassium consumption to lower blood pressure and noted its protective effect against cardiovascular damage associated with high sodium consumption.

4. Provides antioxidants

Sardines also offer Selenium, a trace of mineral that works as a powerful antioxidant, said Routhenstein. Antioxidants protect the heart by neutralizing free radicals, which 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 disease, 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.

“High consumption is associated with greater advantages, but studies suggest that the consumption of sardines several times a week is associated with clear advantages,” MD, cardiologist at Nyu Langone Health told very well.

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 rich in sodium, especially when they are canned in brine, which can increase blood pressure,” said Routhenstein. “Sardines also contain purines, which must be considered by people prone to gout.”

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:

• Stretched: 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.