Michelle Routhenstein, dietitian, explains why eating sardines: “help regulate heart rhythm and support vascular integrity”

Sardines may divide taste buds, but their cardiovascular upside is hard to ignore.

As reported by Verywell Health in an article by Kathleen Ferraro, cardiology dietitian Michelle Routhenstein highlights just how much these small, oily fish can deliver in a few forkfuls. A single 3.5-ounce can provides roughly 1.6 to 1.8 grams of omega-3 fatty acids, which research links to lower triglycerides, reduced inflammation, and improved endothelial function. Those same fatty acids – EPA and DHA – are also associated with a reduced risk of heart attack and arterial plaque buildup.

Calcium, vitamin D, and steady heart rhythm

Routhenstein notes that when sardines are eaten with their bones, they offer a concentrated dose of calcium and vitamin D, nutrients she says “help regulate heart rhythm and support vascular integrity.” Calcium matters for muscle contraction, including the steady pumping of the heart.

Vitamin D may play a role in easing inflammation and reducing arterial stiffness, two factors that elevate cardiovascular risk. She also warns that inadequate calcium intake can contribute to vascular calcification, a hardening of the arteries that can raise long-term risk.

Minerals that influence blood pressure

Sardines also supply magnesium and potassium, two minerals tied to healthier blood pressure. Reviews show higher magnesium intake is associated with an 11 to 12 percent lower stroke risk, while potassium helps counter the impact of excess sodium. Add selenium to the mix – an antioxidant mineral linked to lower cardiovascular disease risk – and sardines become a compact nutritional package.

How often should I eat sardines?

NYU Langone cardiologist Sean Heffron told Verywell Health that eating sardines a few times a week offers clear benefits. Concerns about mercury are minimal with small fish, though Routhenstein notes that canned varieties can be high in sodium and should be chosen thoughtfully.

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