What Happens to Your Heart Health When You Eat Sardines Every Day

Love or hate them, sardines are making waves in heart health discussions. These small, oily fish are nutritional powerhouses loaded with omega-3s, vitamin D, and other nutrients. Adding sardines to your diet can have multiple benefits for your health.

1. Lowers Triglycerides and Cholesterol

Sardines are among the richest sources of omega-3s and may have anti-inflammatory properties.

Just one can of sardines (about 3.5 ounces) delivers 1.6 to 1.8 grams of omega-3 fatty acids, according to Michelle Routhenstein, MS, RD, CDCES, a cardiology dietitian at Entirely Nourished. 

One review found that increased intake of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)—the two most abundant fatty acids in sardines—was associated with a lower risk for cardiovascular problems like heart attacks and plaque build-up in the arteries.

Omega-3s pack all sorts of heart-health benefits, such as:

• Lowering triglyceride levels
• Reducing inflammation
• Improving endothelial function
• Lowering the risk of arrhythmias
• Reduced platelet aggregation
• Lower blood pressure
• Lower levels of LDL or “bad” cholesterol

2. Supports Heart Rhythm and Vascular Health

“Beyond omega-3s, sardines eaten with their bones are rich in calcium and vitamin D, which help regulate heart rhythm and support vascular integrity,” Routhenstein tells Verywell.

Calcium plays a key role in muscle contraction. This includes your heart muscle, which relies on precise contractions to pump blood effectively throughout your body.

Vitamin D may help reduce inflammation and arterial stiffness—a condition where arteries grow less flexible, leading to high blood pressure—which are both key contributors to cardiovascular risk.

“Inadequate calcium can lead to leaching from bones and contribute to vascular calcification,” says Routhenstein.

This condition occurs when mineral deposits build up in the arteries, causing them to harden. Over time, that stiffness can increase your risk for heart problems.

3. Helps Regulate Blood Pressure

Besides omega-3s, sardines are rich in magnesium and potassium—two minerals that play a key role in maintaining healthy blood pressure, said Routhenstein.

Research supports their benefits: One review found that people with higher magnesium intake had an 11 to 12 percent lower risk of stroke than those who consumed the least.

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

4. Provides Antioxidants 

Sardines also offer selenium, a trace mineral that functions as a powerful antioxidant, said Routhenstein. Antioxidants protect the heart by neutralizing free radicals, which can otherwise contribute to plaque buildup and inflammation in the arteries.

In fact, research shows that low selenium levels are associated with an increased risk of cardiovascular disease, especially in populations with low dietary intake.

How Many Sardines Do You Have to Eat?

You don’t need to eat sardines every day to benefit your heart. Eating one can is more than the 1.1 g daily minimum recommended for general health.

“Greater intake is associated with greater benefits, but studies suggest that eating sardines several times a week is associated with clear benefits,” Sean Heffron, MD, a cardiologist at NYU Langone Health, told Verywell.

Mercury likely isn’t a concern either. “Small fish like sardines don’t have the concerns of heavy metals that larger fish do,” said Heffron.

Just be mindful of the nutritional content. “Sardines can be high in sodium, especially when canned in brine, which may increase blood pressure,” said Routhenstein. “Sardines also contain purines, which should be considered by those prone to gout.”

How to Incorporate Sardines Into Your Diet

If the idea of popping open a can of sardines makes you squeamish, don’t worry—Routhenstein says they’re surprisingly easy to work into meals, such as:

• Pasta puttanesca: Toss sardines into this classic Mediterranean dish with olives, tomatoes, and capers.
• Savory spread: Mash sardines with lemon juice and fresh herbs like dill. Serve on toast or crackers.
• Snacks with a punch: Pair sardines with avocado and seaweed for a nutrient-packed snack.