Sardines vs. Fish Oil Supplements: Which Is Better for Your Heart?

 Ask your competent? doctor which is better for your brain. Your doctor better know the answer. 

Sardines vs. Fish Oil Supplements: Which Is Better for Your Heart?

By Stephanie Brown Medically reviewed by Patricia Mikula, PharmD

Fish oil supplements have not been shown to protect your heart.

Photo Illustration by Amelia Manley for Verywell Health / Getty Images

Key Takeaways

• Sardines are a good and cheap source of heart-healthy omega-3s and other nutrients.  
• Fish oil supplements may not help your heart and could increase the risk of irregular heart rhythms. 

Research shows that sardines are an inexpensive source of omega-3s and other heart-healthy nutrients like calcium, potassium, and magnesium. This type of fish might even make a better alternative to fish oil supplements.1

Can Fish Oil Supplements Protect Your Heart?

While fish oil supplements are popular among U.S. consumers, there’s not much evidence to show that these supplements benefit heart health, said Deepak L. Bhatt, MD, MPH, director of Mount Sinai Heart in New York.

“In fact, it’s quite the opposite. There is data from large trials showing that they don’t provide any cardiovascular benefit,” Bhatt told Verywell.

If anything, he added, fish oil supplements have been shown to increase the risk of developing atrial fibrillation—the most common type of irregular heart rhythm.2

Bhatt said that omega-3 fats are typically better consumed as part of a healthy diet, rather than “isolating one component and taking it at a large dose” with a supplement.

Should You Start Eating More Sardines?

Sardines and other types of fatty fish are heart-healthy if they’re consumed along with a dietary pattern that’s also rich in fruits, vegetables, and whole grains, according to Maya Vadiveloo, PhD, RD, an associate professor of nutrition and food sciences at the University of Rhode Island.

“Regular consumption of fish and seafood, which sardines would fall into, aligns with a heart-healthy diet,” Vadiveloo told Verywell. “When people are consuming more fish, ideally they’re replacing less healthy sources of protein, like red meat, with that fish.”

Sardines could also be a more accessible and affordable alternative to salmon, especially since canned sardines are readily available and have a long shelf life.

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What to Look for When You Buy Sardines

However, you might need to pay attention to what other ingredients are added to the canned sardines, which are sometimes packed in olive oil, water, or tomato sauce and might be high in sodium, according to Emma Laing, PhD, RDN, a spokesperson for the Academy of Nutrition and Dietetics based in Athens, Georgia.

“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 in an email.

You should also avoid canned sardines that have a damaged, rusted, or swollen container, she added.

Are There Any Health Risks to Sardines?

Sardines may be a nutrient-dense fish, but they’re also increasingly contaminated with microplastics3 and heavy metals like arsenic.

Laing also cautioned that sardines contain purines, which may cause a buildup of uric acid and worsen symptoms like joint pain and swelling for people with gout.

Even if you don’t eat seafood, she added, you should still be able to get enough omega-3s from other dietary sources without needing to take a supplement.

For example, walnuts, flaxseeds, chia seeds, and certain fortified foods are also rich sources of omega-3s.4

Read More:

 

4 Sources

By Stephanie Brown
Brown is a nutrition writer who received her Didactic Program in Dietetics certification from the University of Tennessee at Knoxville. Previously, she worked as a nutrition educator and culinary instructor in New York City.

Eating sardines vs. fish oil supplements: study evaluates the nutritional benefit beyond fatty acids

I'll have to do some more research to see if this could replace my iron pills for blood donation needs and magnesium needs from this research and maybe potassium.

A Study of 6,000 People Found That a 41% Increase of One Mineral May Help Prevent Dementia

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And the benefits and problems of potassium here: YOUR DOCTOR'S RESPONSIBILITY TO KNOW AND GIVE YOU PROTOCOLS ON THIS!

You need to know this, so ask your doctor for details. You wouldn't want to overeat bananas or sardines.  After this followup research will need to be done on humans. So once again delaying useful research.

Why eat three bananas a day?    April 2012

And this line from here:   Heart failure and potassium 

On the other hand, too much potassium can cause your heart to stop. 

How much potassium is too much?

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Does your doctor do anything with dietary research? Like maybe read and implement suggested interventions? Or do you not have a functioning stroke doctor? 

 The latest here:

Eating sardines vs. fish oil supplements: study evaluates the nutritional benefit beyond fatty acids

By Bhavana KunkalikarApr 18 2023Reviewed by Lily Ramsey, LLM

In a recent study published in the Frontiers in Nutrition Journal, researchers compared the impact of consuming sardines versus fish oil supplements.

Study: Eating more sardines instead of fish oil supplementation: Beyond omega-3 polyunsaturated fatty acids, a matrix of nutrients with cardiovascular benefits. Image Credit: mythja/Shutterstock.com

Background

Omega-3 polyunsaturated fatty acids (n-3 PUFA) are important in preventing and managing cardiometabolic diseases linked to mild chronic inflammation, such as type 2 diabetes, hypertriglyceridemia, fatty liver disease, and hypertension.

The effectiveness of n-3 PUFA supplements in reducing the risk of cardiovascular events is still a topic of research. Sardines are a cost-effective source of n-3 PUFA and may decrease the necessity for n-3 PUFA supplementation.

Micronutrients in sardines

Sardines are a rich source of calcium, containing higher amounts than other fish. Approximately 100 g of sardines provide 38% of the recommended calcium dietary allowance (RDA).

Sardines are a good source of n-3 PUFA and have positively affected blood pressure and lipid profile. Sardines contain potassium, zinc, and magnesium, which have been observed to lower blood pressure. They also contain niacin and zinc, which may help improve lipid and lipoprotein levels.

Sardines are a good source of iron, with higher levels than other commonly eaten fish. Sardines contain iron in levels similar to meat, a globally consumed source of iron.

Sardine consumption can also help individuals meet the RDA for iron, which is eight mg/d across all age groups. This is especially beneficial for individuals who do not consume meat.

Functional amino acids in sardines

Sardines contain amino acids such as arginine and taurine, which are important for cardiometabolism. These amino acids are structural biomolecules and modulators of vascular function and antioxidant systems.

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Arginine is an essential amino acid that maintains stable blood pressure and overall vascular health. It serves as a substrate in synthesizing endothelium-derived nitric oxide, which helps reduce systemic blood pressure. Despite the limited clinical evidence on the link between arginine consumption and cardiovascular outcomes, sardine intake can facilitate overall arginine consumption.

Taurine, an amino sulfonic acid, plays various biochemical roles. Its antioxidant activity has been found to positively affect the cardiovascular system, resulting in clinical benefits such as normalization of blood pressure and improving lipid and glycaemic indices.

The taurine content in sardines, 147 mg per 100 g, is comparable to that of tuna, beef, pork, and dark-meat chicken. Interventions involving a sardine-rich diet have revealed higher taurine intake than control groups.

A comparison between sardines and n-3 PUFA supplements

Patient compliance can be a challenge when it comes to consuming n-3 PUFA, despite sardines and other oily fish being valuable sources of n-3 PUFA.

However, fish oil supplementation may not be the universal solution for all such cases. Studies have shown that fish oil supplementation with n-3 PUFA may not always effectively reduce the likelihood of cardiovascular events or be useful for preventing cardiovascular events and mortality, including coronary heart disease, stroke, and arrhythmia.

Fish oil supplements are expected to contain a more purified form of 3-PUFA and be free of toxic contaminants. However, some oxidation of n-3 PUFA is expected in fish due to exposure to high temperatures during cooking and preparation.

Fried and baked oily fish can increase the levels of bioactive oxidized n-3 PUFA products, specifically F-4t-neuroprostheses generated from DHA. Oily fish that has been cooked produces cholesterol oxidation products, including cholestanetriol and 7-ketocholesterol.

Importantly, cholestanetriol is the most cytotoxic cholesterol oxidation product. Cooked oily fish has higher n-6 PUFA than raw fish, increasing n-6/n-3 PUFA ratios.

The impact of the gastrointestinal system on n-3 PUFA oxidation is a significant concern for sardines and fish oil-based supplements, which can limit their bioavailability.

Studies have found beneficial effects of consuming n-3 PUFA from fish despite the observed oxidation. Hence, fish consumption's positive impact on the general population cannot be overlooked.

Conclusion

The study findings showed that sardines have significant potential as a functional food and may aid in managing cardiometabolic diseases having a pro-inflammatory background.

Furthermore, sardines are rich in n-3 PUFA and other beneficial components, such as calcium, magnesium, iron, taurine, and arginine, known for their cardioprotective effects.

Clinical caution is necessary when making nutrient recommendations, as the therapeutic dosages may differ from the nutrient amounts found in food due to the complex physiological interactions between micronutrients, fatty acids, and amino acids.

Randomized clinical trials are necessary to extend the evidence on sardine consumption's benefits and decipher whether eating sardines could be more beneficial than taking supplements.

Journal reference:

• Santos, H.O., May, T. and Bueno, A., 2023. Eating More Sardines Instead of Fish Oil Supplementation: Beyond Omega-3 Polyunsaturated Fatty Acids, a Matrix of Nutrients with Cardiovascular Benefits. Frontiers in Nutrition. doi: 10.3389/fnut.2023.1107475 https://www.frontiersin.org/articles/10.3389/fnut.2023.1107475/full

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Posted in: Medical Science News | Medical Research News | Medical Condition News

Tags: Amino Acid, Antioxidant, Arginine, Arrhythmia, Blood, Blood Pressure, Calcium, Cardiometabolic, Cholesterol, Chronic, Coronary Heart Disease, Diabetes, Diet, Fatty Acids, Fatty Liver, Fish, Fish Oil, Food, Heart, Heart Disease, Hypertriglyceridemia, Inflammation, Lipoprotein, Liver, Liver Disease, Magnesium, Meat, Mortality, Niacin, Nitric Oxide, Nutrition, Potassium, Research, Stroke, Supplements, Taurine, Type 2 Diabetes, Vascular, Zinc

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Written by

Bhavana Kunkalikar

Bhavana Kunkalikar is a medical writer based in Goa, India. Her academic background is in Pharmaceutical sciences and she holds a Bachelor's degree in Pharmacy. Her educational background allowed her to foster an interest in anatomical and physiological sciences. Her college project work based on ‘The manifestations and causes of sickle cell anemia’ formed the stepping stone to a life-long fascination with human pathophysiology.

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Higher Levels of This 1 Thing in the Blood Is Linked to a Longer Life, According to New Research

Unless you tell me how many sardines to eat on a daily basis per bodyweight this is ABSOLUTELY FUCKING WORTHLESS.  Do you not understand anything about research for actual people?

 Higher Levels of This 1 Thing in the Blood Is Linked to a Longer Life, According to New Research

Grilled Fish with Peperonata

 

Being optimistic, eating these 9 foods (beans, whole grains and salmon for the win!) and following these 7 secrets have all been proven to help improve the chances that we'll lead longer, healthier lives.

And now, new research adds another detail that certainly can't hurt in our overall longevity landscape. A study published June 16 in The American Journal of Clinical Nutrition found that having higher levels of omega-3 fatty acids in the blood is associated with a life expectancy of 5 years longer than their low-omega-3 peers.

We've known for years that omega-3 fats—the heart-healthy kind found in salmon, mackerel, sardines, these 8 vegan sources and more—can reduce risk for certain cancers, heart disease and chronic inflammation. And this study builds on the evidence that omega-3s are a boon for our health.

Scientists at the Hospital del Mar Medical Research Institute (IMIM) in Barcelona, The Fatty Acid Research Institute in the United States and several universities in the United States and Canada dove into 11 years of data from 2,240 people over the age of 65 enrolled in the Framingham Offspring Cohort. Their goal was to see how fatty acid levels in the blood might be related to mortality. Four types of fatty acids, including omega-3s, contribute to a longer life expectancy.

"Having higher levels of these acids in the blood, as a result of regularly including oily fish in the diet, increases life expectancy by almost five years," says Aleix Sala-Vila, Ph.D., a postdoctoral researcher in the IMIM's Cardiovascular Risk and Nutrition Research Group and author of the study. By comparison, "being a regular smoker takes 4.7 years off your life expectancy, the same as you gain if you have high levels of omega-3 acids in your blood."

Just a 1% increase of omega-3s in the blood is enough to move the needle, Dr. Sala-Vila confirms in a research brief by Institut Hospital del Mar d'Investigacions Mèdiques in Barcelona. The adequate intake suggested by the National Institutes of Health: 1.1 grams per day for adult females and 1.6 grams per day for adult males. For reference, 1 tablespoon of flaxseed oil has 7.26 grams, 1 ounce of English walnuts has 2.57 grams, 3 ounces of wild Atlantic salmon has 1.57 grams and 1 tablespoon of canola oil has 1.28 grams.

Related: Healthy Omega-3 Recipes

While they still need to test this theory on a larger pool of individuals outside of the U.S. and with broader economic and racial diversity, Dr. Sala-Vila says that the length and scope of this study means that, "what we have found is not insignificant. It reinforces the idea that small changes in diet in the right direction can have a much more powerful effect than we think, and it is never too late or too early to make these changes."

Whole foods are always going to be your best bet over supplements, although the latter can help fill in the gaps if needed. Since oily fish are high in protein and two of the more potent forms of omega-3 (eicosapentaenoic acid, or EPA, and docosahexaenoic acid, DHA; both of which are found to be easier for the body to utilize than the alpha-linolenic acid, or ALA, found in plant-based sources), the American Heart Association recommends eating two 3 ½-ounce servings of low-mercury, fatty fish at least twice a week.

If you think you might be coming up shy, a speedy at-home test like this Omega Quant Omega-3 Index Blood Test Kit (buy it: $49.95, Amazon) can confirm or deny. Simply use the kit to submit a blood sample and they'll email you within a week or two about your current blood levels of omega-3s.

Up next: Doing This Walking Workout Every Day Could Help You Live Longer.

 

6 Brain Boosting Foods You Need To Eat Now

How fucking long is it going to take before our medical establishment writes up brain food protocols. I'm guessing never, so you are once again completely on your own to guess how much of this stuff to eat and when. You can't depend on your doctor for anything.
http://www.huffingtonpost.com/mascha-davis-mph-rdn/7-brain-boosting-foods-yo_b_11978014.html

Summer is coming to a close, which means school and work are ramping up again - and you want your brain to be in tip top shape to tackle important tasks and projects. Did you know that there are specific foods you can incorporate into your diet to increase your cognitive abilities such as focus, memory, problem solving skills and learning?

Research has shown that certain nutrients can enhance brain function by increasing blood flow to the brain, calming inflammation and battling fatigue.

Here are my top six brain boosting foods to keep you sharp, focused and on point.

1. Beets: These beautiful root vegetables have tremendous brain boosting potential because of the natural nitrates they contain. Some studies show that these nitrates increase blood flow to the brain, enhancing mental performance. My favorite way to eat beets is to roast (you lose much fewer nutrients this way than by boiling) and drizzle them with some extra virgin olive oil, Icelandic flake salt and fresh ground pepper.

2. Almonds: Nutritional powerhouses, almonds are high in Vitamin E, heart-healthy mono-unsaturated fats, fiber and protein. Vitamin E has been shown to help reduce the risk of cognitive impairment and potentially even the decline caused by Alzheimer’s. An easy way to eat almonds is to pre-portion them out (one small handful is the ideal serving size) and keep them in your car, desk and bag for a healthy snack or to swap out peanut butter for almond butter.

3. Celery: Fibrous, crunchy celery is a great source of luteolin, a plant compound that might lower rates of age-related memory loss. Luteolin calms inflammation and prevents degeneration by inhibiting inflammatory cytokines in the brain. Celery is an easy food to snack on, and for an added brain boost, you can add almond butter and goji berries to it - like a grown up version of bugs on a log.

4. Sardines: People either love or hate these little fishes but it’s undeniable that they are a super food: full of essential fatty acids (EFAs), calcium and protein, sardines are one of the best foods you can possibly consume. The EFAs they contain are EPA and DHA, omega-3 fatty acids that act to bolster communication among brain cells and assist in modulating neurotransmitters responsible for mental focus as well as calming inflammation in the brain. EPA and DHA also increase brain levels of the ‘good mood’ chemical, serotonin. Bonus: the mercury content in sardines is one of the lowest in any fish.

5. Dark chocolate: The key here is choosing good quality chocolate that has 70% or more cacao content. The flavonols in dark chocolate improve blood vessel function, and thus increase brain blood flow. This can enhance memory, cognitive function and alertness. Dark chocolate also boasts brain stimulating caffeine and theobromine, which can help with short term cognitive functioning.

6. Green Tea: Polyphenols in green tea are thought to be neuroprotective and are being studied as therapeutic agents with the potential to alter brain aging processes. Green tea contains caffeine, though only about a third of the amount in a cup of coffee, which can also provide a short term mental boost. My favorite way to increase my intake of green tea is by eating these natural mints that contain one cup of green tea in three mints.

Mascha Davis, MPH, RDN specializes in helping clients reach their goals.
Follow Mascha Davis MPH, RDN on Twitter: www.twitter.com/MaschaDavis