{"id":21932,"date":"2025-10-29T12:00:24","date_gmt":"2025-10-29T16:00:24","guid":{"rendered":"https:\/\/okdiario.com\/metabolic\/en\/?p=21932"},"modified":"2025-10-29T12:00:24","modified_gmt":"2025-10-29T16:00:24","slug":"forget-supplements-this-underappreciated-fish-in-the-us-packs-a-powerful-punch-for-your-heart","status":"publish","type":"post","link":"https:\/\/okdiario.com\/metabolic\/en\/nutrition\/food\/forget-supplements-this-underappreciated-fish-in-the-us-packs-a-powerful-punch-for-your-heart-21932\/","title":{"rendered":"Forget supplements: This underappreciated fish in the US packs a powerful punch for your heart"},"content":{"rendered":"

Many people turn to supplements<\/a><\/strong> hoping to protect their heart and lower disease risk<\/strong>, but science is starting to challenge that habit. Experts say that one specific type of fish\u2014often ignored on U.S. grocery shelves\u2014might do a far better job of delivering the nutrients your body truly needs.<\/p>\n

While capsules seem convenient, research suggests they may not provide the same benefits as real food<\/strong>. The key, according to cardiologists, could be found in a modest seafood option that\u2019s both inexpensive and surprisingly nutritious.<\/p>\n

Which fish could be better than supplements?<\/h2>\n

That unassuming fish is the sardine.<\/strong> Despite its small size and low price, it\u2019s packed with omega-3 fatty acids, calcium, potassium, and magnesium<\/strong>\u2014all nutrients linked to heart health. Research shows these nutrients can help maintain normal blood pressure, improve circulation, and support overall cardiovascular function.<\/p>\n

Fish oil supplements, on the other hand, may not live up to their reputation. Deepak L. Bhatt<\/a><\/strong>, MD, MPH, director of Mount Sinai Heart in New York, told Verywell that the evidence supporting them is surprisingly weak. “In fact, it\u2019s quite the opposite. There is data from large trials showing that they don\u2019t provide any cardiovascular benefit<\/strong>,” Bhatt told Verywell.<\/p>\n

Even more concerning, some studies have found that fish oil supplements can increase the risk of atrial fibrillation\u2014the most common type of irregular heart rhythm. Bhatt emphasized that omega-3s are best obtained from foods like sardines<\/strong> rather than “isolating one component and taking it at a large dose.”<\/p>\n

Maya Vadiveloo, PhD, RD, associate professor of nutrition and food sciences at the University of Rhode Island, agreed that eating fish regularly aligns with a heart-healthy diet<\/a><\/strong>. “When people are consuming more fish, ideally they\u2019re replacing less healthy sources of protein, like red meat, with that fish,” she said.<\/p>\n

Sardines also stand out for their accessibility: they\u2019re inexpensive, easy to find canned, and have a long shelf life<\/strong>\u2014making them an effortless addition to any kitchen.<\/p>\n

What to know before adding sardines to your diet<\/h2>\n

When buying canned sardines, it\u2019s worth checking the label carefully<\/strong>. Emma Laing, PhD, RDN, spokesperson for the Academy of Nutrition and Dietetics, noted that they can be packed in olive oil, water, or tomato sauce, and sodium levels vary between brands.<\/strong><\/p>\n

“Individuals who must monitor their sodium intake for health, such as those who have high blood pressure, should be mindful of the ingredient labels,” Laing told Verywell. Choosing low-sodium varieties and draining the excess liquid<\/strong> can help keep salt intake in check. She also warned against cans that are dented, rusted, or swollen<\/strong>, as these could indicate contamination.<\/p>\n

Although sardines are nutrient-dense, they\u2019re not entirely without risks<\/strong>. Like other seafood, they may contain trace amounts of heavy metals and microplastics. In addition, sardines are high in purines, which can raise uric acid levels and worsen gout symptoms for some individuals.<\/p>\n

For those who don\u2019t eat seafood, omega-3s are still within reach\u2014plant-based sources like walnuts, flaxseeds, chia seeds, and fortified foods<\/strong> can help meet daily needs without supplements.<\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

Many people turn to supplements hoping to protect their heart and lower disease risk, but science is starting to challenge … <\/p>\n

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