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The high omega-3 content in sardines makes them a heart-healthy food. “Numerous studies have found that omega-3s help reduce the risk of cardiovascular disease," says Largeman-Roth.
Sardines contain lots of nutrients necessary for our bodies to function, such as potassium, iron, and calcium, and were linked to better cardiovascular health and lowered blood pressure in a 2023 ...
Sardines from Akabane Station in Kita, Tokyo. Sardines ("pilchards") are a nutrient-rich, small, oily fish widely consumed by humans and as forage fish by larger fish species, seabirds and marine mammals. Sardines are a source of omega-3 fatty acids. Sardines are often served in cans, but can also be eaten grilled, pickled, or smoked when fresh.
A key one with sardines is sodium, which can increase the risk of high blood pressure and cardiovascular disease, especially if consumed in large quantities over time, said Derocha.
For most people, recommendations are to reduce blood pressure to less than or equal to somewhere between 140/90 mmHg and 160/100 mmHg. [2] In general, for people with elevated blood pressure, attempting to achieve lower levels of blood pressure than the recommended 140/90 mmHg will create more harm than benefits, [3] in particular for older people. [4]
[18] [19] [20] High blood pressure affects 33% of the population globally. [9] About half of all people with high blood pressure do not know that they have it. [9] In 2019, high blood pressure was believed to have been a factor in 19% of all deaths (10.4 million globally). [9] Video summary
Dietitian Michelle Routhenstein tells Yahoo Life that tinned fish is also packed with high-quality protein. Typically, tinned fish contains about 20 to 25 grams of protein per 100 grams.
A low-sodium diet is beneficial for people with high blood pressure. A 2008 Cochrane review concluded that a long-term (more than four weeks) low-sodium diet lowers blood pressure, both in people with hypertension (high blood pressure) and in those with normal blood pressure. [38]
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