Best Sardines And Diet Ideas

Sardines are a delicious and nutritious seafood option that can be enjoyed as a snack or part of any meal. They are an excellent source of healthy fats and nutrients, making them a great choice for those looking to improve their overall health and longevity.

A wide variety of canned seafood.

My Favorite Sardines

I spent about 6 months and countless taste tests to come up with what I believe to be the best sardines, at a reasonable price or quality/price ratio.

Why European canneries are better than Asian (in my opinion)

This was not hard to hypothesize:

1. European canneries have been around longer.
2. Europeans (those that live around the Mediterranean) are much more choosy about their seafood.

I also believe the Northern Atlantic is cleaner than the Pacific.

history of sardines

The history of sardines dates back to ancient times when they were a popular food source in Mediterranean countries.

Sardines were then brought to North America by European settlers, where they became a staple in the diets of coastal communities due to their abundance and easy access.

Today, sardines are widely available around the world and can be found canned, smoked, or fresh.

3 out of 4 of my favorite brands are European

1. Matiz, From Spain.
2. King Oscar from Poland
3. Bela from Portugal
4. Wild Planet Pacific fisheries in Japan, processed in Vietnam, and Atlantic fisheries in Morocco.

I was surprised to find out that some off-brand names will hire out or contract a cannery, usually South Asian to manage the canning and branding for their sardines.

So how do you choose the best sardines for you?

4 Ways to Rate and Choose your Best Sardines

If you’re looking for the best sardines, there are a few things to consider.

The Cannery
First, think about the cannery. Some are better than others at catching and processing sardines. There are still family-owned canneries in Europe and some lower-priced brand names will shop around for the best price in Asia. Yes, some brand names do not have their own cannery but will hire one and include their label on the package.

The Fish
Second, consider the quality of the fish. The best sardines will be fresh and healthy. Most purchases on Amazon currently have about a 3-year expiration window.

Don’t buy any that are within one year of expiration. Feel free to send them back, there are too many choices available and you will want to pick the right time to open the can.

Once you open the can look at the quality of the skin, is it intact or are bits and pieces missing? This will attest to the time getting to the port and/or how the fish are packaged.

The fresher the fish or can, the more taste and texture will stand out.

You can see the sardines are nicely packed and the skin is very strong with few abrasions.

Sauce
Third, think about the sauce. Some sauces are better than others, and some sardines are canned with no sauce at all.

Most options available can have lemon flavors, Piri Piri pepper, mustard, and tomato sauce. And all quality sardines will have an (extra) virgin olive oil option. And some without a sauce use salt water.

Stay away from sauces using sugar or unhealthy oils.

Price
Finally, consider the price. Sardines are usually very affordable, but some brands are more expensive than others which doesn’t mean the higher prices are better.

I’ve noticed some brands will drop their price when they restock at the end of their season.

By considering these factors, you can find the best sardines for your needs and price point.

Additionally, there are many health benefits associated with eating sardines on a regular basis.

associated with eating sardines on a regular basis.

Why Sardines are an Underappreciated Superfood

Sardines are small, oily fish that has often been overshadowed by more popular varieties such as salmon and tuna. But what many people don’t know is that sardines are an underappreciated superfood packed with numerous health benefits. In this blog post, we’ll explore why sardines should be added to your diet and provide some delicious ways to incorporate them into meals.

4 Main Health Benefits of Sardines Include

• Improved heart health: The omega-3s in sardines can help reduce inflammation, lower triglycerides, and blood pressure, and prevent the formation of blood clots. All of these benefits promote heart health and can reduce the risk of heart disease.
• Better cognitive function: The DHA and EPA found in sardines have been linked to better cognitive function and a reduced risk of Alzheimer’s disease. The omega-3s in sardines can improve brain function and prevent cognitive decline. They have been shown to reduce the risk of depression, improve memory and reaction time, and even prevent Alzheimer’s disease.
• Lower risk of cancer: The selenium and vitamin B12 found in sardines can help to protect against some types of cancer.
• Stronger bones: The calcium and phosphorus in sardines can help to strengthen bones and reduce the risk of osteoporosis. Sardines are rich in calcium, which is essential for building and maintaining strong bones. The vitamin D in sardines also helps the body absorb calcium and may reduce the risk of osteoporosis.
• Enhanced Skin Health: Sardines contain high levels of antioxidants and omega-3s, which can improve skin health and prevent premature aging. These nutrients help to reduce inflammation, hydrate the skin, and protect against sun damage.

These are just some of the ways sardines support a healthy lifestyle and longevity.

There are many ways to enjoy sardines, and they can be easily incorporated into a variety of recipes and diets including Keto, Paleo, Mediterranean, and low carb. Some simple ideas include using them as an ingredient in salads or appetizers.

How to increase health benefits and taste

As we get older we tend to deplete our micronutrients because of the American Diet. Luckily the Mediterranean diet offers plenty of options to increase flavors and health benefits.

Sardines alone can be pretty tasty but when you add lemon and cracked pepper your mouth will thank you.

There is also a good reason why crackers go so well with sardines. The salt and crunch add a whole new set of textures and sensations to the mouth.

Some other additions that will complement your next seafood meal:

• Olives
• Capers
• Hot Souce
• Seaweed
• Lemons
• Cracked Pepper
• Cilantro or parsley
• Eggs
• Avocados
• Sauerkraut

All of these have their own unique set of micronutrients that you will never see in the Standard American Diet (SAD). By loading up on these micronutrients your body will not be craving as much which will translate to lower calories.

Conclusion

Sardines are a small but mighty superfood that offers many health benefits that will fit into a longevity lifestyle. They are an excellent source of protein, omega-3s, and essential nutrients, and have been shown to improve heart, bone, brain, and skin health.

So next time you’re at the supermarket, don’t overlook these overlooked fish – add some sardines to your shopping cart and enjoy the delicious and nutritious benefits they offer!

Recipes & Cooking Ideas

If you’re looking for a healthy seafood option that offers plenty of benefits, sardines are a great choice.

How to Incorporate Sardines into Your Diet

Sardines can be eaten whole, canned, smoked, or grilled. Here are some delicious ways to incorporate sardines into your diet:

• Mix canned sardines with avocado, lemon juice, and salt for a delicious and simple salad topping
• Grill sardines and serve with a side of roasted vegetables
• Add canned sardines to pasta dishes or pizzas for an extra protein boost
• Use canned sardines as a topping for toast with sliced tomatoes and cucumber