Sardines vs. Fish Oil Supplements: Which is Better for Heart Health?

Research has highlighted sardines as a cost-effective source of omega-3 fatty acids and essential heart-healthy nutrients such as calcium, potassium, and magnesium. These nutritional benefits suggest that consuming sardines might be a superior choice to taking fish oil supplements.

Effectiveness of Fish Oil Supplements for Heart Health

Despite the popularity of fish oil supplements among Americans, Deepak L. Bhatt, MD, MPH, director of Mount Sinai Heart in New York, affirms there is scant evidence supporting their advantage for heart health. "In fact, large-scale trials indicate that these supplements do not offer cardiovascular benefits," Dr. Bhatt stated in an interview with Verywell. Additionally, he noted that fish oil supplements may elevate the risk of developing atrial fibrillation, a common type of irregular heart rhythm. Dr. Bhatt advocates for consuming omega-3 fats as part of a well-rounded diet rather than isolating them in large doses within supplements.

The Benefits of Incorporating Sardines into Your Diet

Maya Vadiveloo, PhD, RD, an associate professor of nutrition and food sciences at the University of Rhode Island, recommends consuming sardines as part of a diet rich in fruits, vegetables, and whole grains for optimal heart health. "Regular fish and seafood intake, including sardines, complies with heart-healthy diet standards," Vadiveloo explained to Verywell. "Ideally, increased fish consumption replaces less healthy protein sources like red meat."

Canned sardines are not only accessible and affordable but also have a prolonged shelf life, making them a viable substitute for more costly options like salmon.

Considerations When Purchasing Sardines

When buying canned sardines, it's crucial to be mindful of added ingredients such as olive oil, water, or tomato sauce, which may increase sodium levels. Emma Laing, PhD, RDN, from the Academy of Nutrition and Dietetics, advises those monitoring their sodium intake, such as people with high blood pressure, to check ingredient labels carefully. She also warns against purchasing cans that are damaged, rusted, or swollen.

Potential Health Risks Linked to Sardines

Despite being nutrient-rich, sardines are increasingly at risk of contamination with microplastics and heavy metals like arsenic. Additionally, Laing cautions that sardines contain purines, which could exacerbate symptoms such as joint pain and swelling in those with gout.

Laing suggests that even those who do not consume seafood can obtain sufficient omega-3s from alternative dietary sources without supplements. Walnuts, flaxseeds, chia seeds, and certain fortified foods offer a rich supply of omega-3 fatty acids.