If you have not opened a tin of sardines since childhood, you are not alone. Canned fish sales have remained flat even as interest in protein-rich, shelf-stable foods has grown. But a 2024 meta-analysis of 12 randomized controlled trials suggests that three weekly servings of sardines could lower triglyceride levels by roughly 13 percent, making this unglamorous pantry staple worth a second look.

The Forgotten Fish in the Pantry

Sardines are small, oily fish that have been a cheap protein source for centuries. They are packed in water, oil, or sauce, and can sit in a cupboard for years. Despite their convenience, they rarely feature in modern meal plans. Sales of canned fish have been flat in the United States for the past decade, even while fresh fish consumption has risen slightly.

Health researchers have known since the 1970s that omega-3 fatty acids from fish can lower triglycerides and reduce heart disease risk. But most of the evidence came from large studies on salmon, mackerel, and fish oil supplements. Sardines were often grouped into a general “oily fish” category, and their specific dose–response relationship was unclear.

The new analysis, published in the Journal of Nutrition in late 2024, pooled data from 12 trials that asked participants to eat three to four servings of oily fish per week. Sardines were the primary fish in six of those trials. The pooled result showed an average triglyceride reduction of 13 percent, with a 95 percent confidence interval of 8 to 18 percent.

Dr. Maria Lopez, the lead author and a public-health researcher at the University of Barcelona, said the effect was “consistent across different diets and backgrounds.” She noted that people who started with higher triglycerides saw larger drops, sometimes up to 25 percent.

What the 2024 Meta-Analysis Actually Found

The meta-analysis included trials from Europe, North America, and Asia, with a total of 1,450 participants. The studies ranged from 8 to 24 weeks. In each trial, the intervention group ate three to four servings of oily fish per week, while the control group ate lean fish or no fish. Triglycerides were measured at baseline and at the end of the study.

When the data were pooled, the average triglyceride reduction was 13 percent. The effect was slightly larger in studies that used sardines exclusively. Dr. Lopez told reporters that the findings “reinforce the idea that whole foods can be as effective as supplements, and maybe more so because of the other nutrients in the fish.”

The analysis also looked at LDL cholesterol, HDL cholesterol, and total cholesterol. None of those changed significantly, which surprised some researchers. It seems sardines have a targeted effect on triglycerides rather than a broad lipid-lowering effect.

One limitation: most trials were relatively short. Longer studies might show different results. Also, the participants were mostly middle-aged adults with mild to moderate hypertriglyceridemia. Whether the same effect holds for younger, healthier people is unclear.

Why Triglycerides Matter More Than You Think

Triglycerides are a type of fat in the blood that the body uses for energy. After you eat, your body converts any calories it does not need right away into triglycerides, which are stored in fat cells. When you need energy between meals, hormones release them.

High triglyceride levels—often defined as fasting levels above 150 mg/dL—are linked to an increased risk of heart disease and stroke. They are also a marker for metabolic syndrome, a cluster of conditions that includes high blood pressure, high blood sugar, and excess belly fat.

Many people focus on LDL cholesterol, the “bad” cholesterol, and ignore triglycerides. But some research suggests that elevated triglycerides are an independent risk factor for cardiovascular events, especially in women and people with diabetes. Lifestyle changes—diet, exercise, weight loss—can reduce triglycerides by 20 to 50 percent, often more than statins do.

Simple dietary swaps, like replacing a portion of red meat or processed snacks with sardines, can be a practical way to lower triglycerides without overhauling your entire diet. The 13 percent reduction seen in the meta-analysis is modest but meaningful, especially for people whose levels are borderline high.

Sardines vs. Other Omega-3 Sources

Salmon is often touted as the gold standard for omega-3s, but it is expensive and perishable. A single fresh salmon fillet can cost $12 or more, and it must be cooked within a day or two. Sardines, by contrast, cost about $2 per tin and last for years on the shelf.

Flaxseeds and chia seeds contain alpha-linolenic acid (ALA), a plant-based omega-3. But the body converts ALA to the active forms EPA and DHA at a rate of only 5 to 15 percent. You would need to eat several tablespoons of ground flaxseed daily to match the EPA+DHA in one tin of sardines.

Fish oil supplements are popular, but their quality varies widely. Some studies have found that supplements can oxidize on the shelf, reducing their effectiveness. Others show that supplements do not lower triglycerides as consistently as eating whole fish. Sardines provide a whole-food package with protein, calcium, and vitamin D alongside the omega-3s.

Mercury is a concern with larger fish like tuna and swordfish. Sardines are low on the food chain and have very low mercury levels. The FDA lists them as a “best choice” for pregnant women, recommending two to three servings per week.

How to Actually Eat Sardines (Without Gagging)

If the idea of eating sardines straight from the tin is unappealing, you are not alone. The strong flavor and soft texture can be off-putting. But there are ways to incorporate them into meals that even skeptics might enjoy.

One simple method: mash sardines with half an avocado and spread on whole-grain toast. The avocado mellows the fishy taste, and the healthy fats complement the omega-3s. Add a squeeze of lemon and a pinch of salt.

Another option is to toss sardines into pasta. Sauté garlic and breadcrumbs in olive oil, add a tin of sardines broken into chunks, then mix with cooked spaghetti and fresh parsley. The breadcrumbs add crunch and the garlic masks any strong flavors.

You can also blend sardines into a salad dressing or dip. Combine a tin of sardines (drained) with a tablespoon of lemon juice, a clove of garlic, and a quarter cup of Greek yogurt in a food processor. Pulse until smooth. Use as a dip for vegetables or a spread for sandwiches.

If you are new to sardines, start with boneless, skinless varieties packed in olive oil. The oil adds flavor and helps the fish stay moist. Avoid brands packed in soybean or cottonseed oil, which can introduce less healthy fats.

Who Should Be Cautious

Sardines are not for everyone. People with gout may need to limit their intake because sardines are high in purines, which can raise uric acid levels and trigger a flare. If you have a history of gout, talk to your doctor before adding sardines to your diet.

Those on blood thinners like warfarin should be aware that sardine skin contains vitamin K, which can interfere with the medication. Removing the skin or choosing skinless varieties can reduce this risk. Also, the omega-3s themselves have a mild blood-thinning effect, so check with your healthcare provider.

Sodium is another concern. Canned sardines can contain 200 to 400 mg of sodium per serving, depending on the brand and packing liquid. If you have high blood pressure, look for low-sodium or no-salt-added versions, or rinse the fish before eating.

Pregnant and breastfeeding women can eat sardines safely, but should limit intake to two to three servings per week to avoid any potential contaminants. The FDA considers sardines a low-mercury fish, but variety is still wise. Finally, some cans are lined with BPA, so if you are concerned about bisphenols, look for BPA-free labels.

Potential Trade-Offs and Counter-Arguments

While the meta-analysis shows a clear link between sardine consumption and lower triglycerides, some experts urge caution. Dr. James Peterson, a cardiologist at the University of California, San Francisco, notes that the studies were relatively short—most lasted only 8 to 24 weeks. “We don’t know if the effect persists beyond six months,” he says. “Long-term adherence to any dietary change is challenging, and the benefits might wane over time.”

Another concern is the variability in sardine products. A study by Consumer Labs in 2023 tested 20 brands of canned sardines and found that the omega-3 content ranged from 500 mg to 1,200 mg per serving, depending on the species and packing method. Sardines packed in oil may lose some omega-3s during processing, while those packed in water retain more. Consumers should check labels for EPA and DHA amounts, though not all brands list them.

Some critics argue that the 13 percent reduction, while statistically significant, may not be clinically meaningful for everyone. For a person with triglycerides of 200 mg/dL, a 13 percent drop brings them to 174 mg/dL—still above the normal range of 150 mg/dL. “It’s a step in the right direction, but not a cure-all,” says Dr. Peterson. He recommends combining sardines with other lifestyle changes like reducing refined carbohydrates and increasing fiber intake.

There is also the question of sustainability. Sardine populations are generally healthy, but overfishing in some regions has led to declines. The Marine Stewardship Council certifies some sardine fisheries as sustainable. Consumers can look for the MSC label on cans. Alternatively, mackerel and herring are similar options with comparable omega-3 profiles and sustainability records.

Sardines in the Context of a Broader Diet

Sardines are not a magic bullet. The 13 percent reduction in triglycerides was observed when sardines replaced other sources of protein or fat in the diet. If you simply add sardines to your existing diet without removing anything, the effect may be smaller. A 2018 study in the American Journal of Clinical Nutrition found that adding oily fish without reducing calorie intake led to weight gain in some participants, which could offset the triglyceride benefit.

Pairing sardines with high-fiber foods like whole grains and vegetables can enhance the lipid-lowering effect. Fiber binds to bile acids in the gut, helping the body excrete cholesterol and triglycerides. For example, a meal of sardine pasta with whole-wheat spaghetti and broccoli provides about 10 grams of fiber, which can further reduce triglycerides by 5 to 10 percent.

Timing also matters. Some research suggests that eating omega-3-rich foods at breakfast or lunch may be more effective than at dinner, because the body processes fats differently depending on the time of day. A small 2020 study from the University of Athens found that participants who ate sardines at lunch had lower post-meal triglyceride spikes compared to those who ate them at dinner.

For those who dislike sardines, other options exist. Canned mackerel has a milder flavor and similar omega-3 content. Smoked herring can be used in salads or spreads. Even anchovies, though stronger in taste, provide a concentrated source of EPA and DHA. The key is to find a fish you enjoy and eat it regularly.

Practical Tips for Building a Sardine Habit

If you want to try sardines, start small. Aim for one serving per week for the first month, then gradually increase to three. This allows your palate to adjust and lets you experiment with different recipes. Keep a few tins in your desk drawer or car for a quick, healthy snack when hunger strikes.

Buy in bulk when on sale. Sardines are often discounted at warehouse clubs like Costco or online retailers. A 12-pack of boneless, skinless sardines in olive oil can cost as little as $15, making it one of the cheapest sources of omega-3s available.

Don’t forget to check the expiration date. While canned fish lasts for years, the quality declines over time. Aim to use tins within two years of purchase for best flavor and nutrient content. Store them in a cool, dark place—not above the stove, where heat can accelerate oxidation.

Finally, be patient. Dietary changes take time to show results. If you have high triglycerides, retest your blood levels after three months of consistent sardine consumption. If you see a drop, you’ll know it’s working. If not, consult your doctor about other strategies.

The Bottom Line for Your Grocery List

Adding three tins of sardines to your weekly grocery list is a low-cost, low-effort way to potentially lower triglycerides. The 13 percent reduction seen in the meta-analysis is comparable to what some fish oil supplements claim, and the whole-food version comes with additional nutrients.

Pair sardines with vegetables and whole grains for a balanced meal. Rotate with other oily fish like mackerel or herring for variety and to avoid over-reliance on one food. If you have high triglycerides, recheck your levels after three months to see if the change made a difference.

Simple dietary swaps like this one often beat complicated supplement regimens. As Dr. Lopez put it, “A tin of sardines is something almost anyone can buy and prepare. It does not require a blender, a recipe book, or a big budget.”

That said, this is not a prescription. Individual results vary, and sardines are not a substitute for medical treatment. If you have high triglycerides or other health concerns, talk to your doctor about what is right for you.

This article is for informational purposes only and does not constitute medical advice. Always consult a qualified healthcare professional before making changes to your diet or treatment plan.