Eating whole foods is essential for nourishing our bodies in the best possible way. That’s why experts recommend, among other things, eating sardines. “You can make a big difference to your health and your heart,” experts say. According to an article by Kathleen Ferraro published by Verywell Health, cardiologist and dietitian Michelle Routhenstein highlights the amount of nutrients these small, oily fish can provide in just a few bites. Cardiovascular diseases are responsible for a high percentage of serious health conditions worldwide, so taking care of the heart, a vital organ, through diet and physical activity is fundamental.
Sardines “are not only rich in EPA and DHA, the two most active omega-3 fatty acids in the human body, but they also provide vitamin D”
Several experts recommend sardines to nourish our bodies with nutrients that help strengthen our immune system. For example, Dr. Aurelio Rojas explains the benefits of sardines, “one of those foods we overlook… until you understand what they do at a cellular level.” Speaking of data, a single 95g can provides approximately 1.6 to 1.8 grams of omega-3 fatty acids, which, according to research, are associated with lower triglyceride levels, reduced inflammation, and improved endothelial function. Sardines “are not only rich in EPA and DHA, the two most active omega-3 fatty acids in the human body, but they also provide vitamin D, selenium, highly bioavailable calcium, and complete protein with all the essential amino acids,” Dr. Rojas affirms.
“Sardines contain taurine, an amino acid that improves blood pressure, protects the heart, and helps balance the nervous system”
According to health experts, oily fish, including sardines (even canned ones), anchovies, and salmon, helps prevent platelets from activating and forming blood clots, so experts recommend eating them twice a week. As explained earlier, the same fatty acids (EPA and DHA) are also associated with a lower risk of heart attack and arterial plaque buildup. Furthermore, Routhenstein points out that consuming sardines with bones provides a concentrated dose of calcium and vitamin D, nutrients that, according to her, “help regulate heart rhythm and maintain vascular integrity.”
Taking supplements that provide the vitamins our bodies need is a good idea, but it’s also worthwhile to explore our surroundings and try to find those “supplements” directly in food. “Sardines contain taurine, an amino acid that improves blood pressure, protects the heart, and helps balance the nervous system,” Rojas added. Calcium, on the other hand, is essential for muscle contraction, including the heart’s constant pumping action. However, experts warn that inadequate calcium intake can contribute to vascular calcification, a hardening of the arteries that can increase long-term risk. Vitamin D, meanwhile, can help alleviate inflammation and reduce arterial stiffness, two factors that increase cardiovascular risk.
Regular consumption of small oily fish is associated with slower progression of atherosclerotic plaque
Following expert advice can be a good idea, although consulting your doctor is also essential. Keep in mind that everyone has their own circumstances, so before jumping to conclusions and changing your diet based on a video you see on social media, it’s important to do your research. Official online sources or medical specialists are the recommended alternatives. Regarding sardines, according to several studies, regular consumption of small oily fish is associated with slower progression of atherosclerotic plaque, improved heart rate variability, a reduced risk of dementia and mild cognitive decline, better insulin sensitivity, greater satiety and weight control, and a decrease in triglycerides within a few weeks.
Incorporating a balanced diet into our routine will help us avoid certain ailments that affect our health. This, combined with staying hydrated and engaging in physical activity tailored to our needs, will make our bodies feel more comfortable and will also be a boost to our mental health, especially given how often we spend too many hours in front of a screen.