Sardines, a golden food for the heart
Recent studies show that sardines are not only a rich source of omega-3 but also contain calcium, potassium and magnesium, minerals that help maintain cardiovascular health. This small, cheap, and popular fish can be a much better alternative to fish oil supplements.
There is little evidence that fish oil supplements are really beneficial for the heart, says Dr Deepak L. Bhatt, Director of Mount Sinai Cardiovascular Center (New York, USA. In contrast, some large-scale studies have shown that they may increase the risk of arrhythmia, the most common type of heart rhythm disorder.
According to Mr. Bhatt, the body absorbs omega-3 fats better when provided through a balanced meal, instead of "separating an ingredient and taking a high dose in supplements".
Eat sardines properly to maximize the benefits
Ms. Maya Vadiveloo, Associate Professor of Nutritional and Food Science at Rhode Island University (USA), recommends adding sardines and other fatty fish to a diet rich in vegetables, fruits and whole grains. When you eat more fish, it is best to replace unhealthy protein sources like red meat with fish, she says.
canned sardines are a convenient choice, but expert Emma Laing, PhD, Nutritionist at the Institute of Nutrition and Dietetics ( Athens, Georgia, USA), notes: Some products are high in sodium or are packaged in tomato oil and sauce. People with high blood pressure should read the label carefully to control their salt intake."
Laing also warns that sardines may contain microplastics, heavy metals and purines, which can cause joint pain in people with gout. However, she affirmed, "for healthy people, eating sardines in moderation is still a safe and effective way to supplement omega-3".
Instead of relying on fish oil balls, choosing a simple meal with sardines, green vegetables and whole grains can be the best "natural remedy" for the heart.
