Properties of sardines, an oily fish with adequate nutritional benefits within a balanced diet, useful against cholesterol and triglycerides.


Oily fish is one of the foods richest in omega 3, an unsaturated fatty acid capable of protecting the cardiovascular system of the person and helping to lower high cholesterol levels, or prevent different heart conditions, among others.

One of the best-known blue fish is salmon, an extremely healthy food that, for example, when cooked on the grill, becomes an extremely delicious and beneficial option for our health consumed on a regular basis.

But, did you know that sardines are also an equally healthy variety of blue fish?

Benefits of sardines

The sardine is a fish that, although it contains a somewhat higher amount of calories than other options such as sea ​​bream, it is a healthy food that should not be lacking in any balanced diet.

It stands out above all for its high protein and mineral content, among which nutrients such as phosphorus, iron and sodium stand out.

Here we summarize the main benefits of sardines:

  • Especially rich in omega 3 unsaturated fatty acids.
  • Useful for reducing cholesterol levels and high triglycerides.
  • It reduces the risk of suffering from cardiovascular diseases.
  • Useful to increase the fluidity of the blood, which avoids the risk of suffering from thrombosis and atherosclerosis.
  • Ideal within a balanced, healthy and healthy diet, especially for its high content of essential nutrients for the body.

Nutritional values ​​of sardines

100 grams of sardines provide:

  • Calories: 135 calories.
  • Proteins: 17.2 gr.
  • Fat: 9.4 gr. (of which saturated 2.5 gr.; monounsaturated 2.9 gr.; polyunsaturated 2.10 gr.).
  • Minerals: iron, magnesium, potassium, phosphorus, zinc and iodine.
  • Vitamins: vitamins of group B (B1, B2, B3, B9 and B12), vitamin A, vitamin D and vitamin E.


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