6 Benefits of Sardines, Can Lower High Blood Pressure
Did you know that there are more benefits of sardines? If you are people who pay great attention to health, never miss the consumption of sardines!
Sardines are small-sized fatty fish that are commonly found in canned form.
Besides being rich in protein and good fats, sardines are also a source of iron and calcium.
The mercury content of sardines is also low, so it is a fish that is safe for pregnant women to consume.
Nutritional Content of Sardines
One of the advantages of sardines is the content of omega-3 fatty acids in them.
Reporting from the United States Ministry of Agriculture, here are the contents of 5 small canned sardines:
- Calories: 125
- Fat: 7 grams
- Sodium: 184 mg
- Carbohydrates: 0 grams
- Fiber: 0 grams
- Sugar: 0 grams
- Protein: 14.8 grams
Omega-3s can lower the risk of blood thickening and low blood pressure.
Sardines are a good source of vitamin B12.
Vitamin B12 helps the cardiovascular system work better and gives the body energy. Vitamin D in sardines also helps strengthen bones.
The high calcium in sardines makes this fish the right choice for pregnant women and people with lactose intolerance.
We can get alternative sources of calcium from sardines.
Some of the minerals contained in sardines include niacin, iron, potassium, magnesium, zinc, and phosphorus.
Sardines also have important proteins for bone and muscle health. Proteins also help form antibodies for a stronger immune system.
Benefits of Sardines Oil
After knowing the nutritional content of sardines, you can also consume it in the form of fish oil supplements.
Let's review further the various benefits of sardines oil for health.
1. Raises Good Cholesterol
Did you know that people who consume fish with omega-3 fatty acids have the opportunity to have better heart health?
Based on a study, the Inuit Eskimos who are accustomed to eating fish with omega-3 fatty acid content tend to have elevated HDL cholesterol and experience a decrease in triglycerides (fats in the blood).
This is in line with a number of other studies that reveal that sardines oil supplements have been shown to be effective in lowering triglycerides which many people with high cholesterol levels have.
2. Lowers High Blood Pressure
Having health problems related to high blood pressure makes you always vigilant.
The reason is, just a little screeching, stroke can come suddenly and target the health of the body.
Therefore, a number of clinical studies have been carried out on the role of omega-3 fatty acids.
As a result, this one nutrient turned out to be able to reduce blood pressure in people who have hypertension.
3. Overcoming Heart Problems
The next benefit of sardine is overcoming heart problems. Reporting from a journal entitled Omega-3 Fatty Acids and Heart Health, the role of omega-3 fatty acids in overcoming cardiovascular disease has indeed proven to be very amazing.
In addition to dieting foods that contain saturated fats and eating foods that contain unsaturated fats, medical studies have proven that consumption of EPA and DHA (eicosapentaenoic acid and docosahexaenoic acid, two omega-3 fatty acids in fish oil) has a positive reaction in heart disease.
4. Lowers Triglyceride Levels
Not only does it have a role in health problems related to blood flow, but the content of omega-3 fatty acids in sardines is also very good for people suffering from diabetes.
Omega-3 fatty acids play a role in reducing triglyceride and apoprotein levels (diabetes markers), as well as increasing HDL levels which greatly benefit the health of people with diabetes.
However, don't forget to always discuss with the doctor when going to consume omega-3 in sardine oil, because a number of people with type 2 diabetes will actually have a high blood sugar content after consuming this fish oil.
5. Reduce the Risk of Developing Rheumatoid Arthritis (RA)
The next benefit of sardine is to reduce the risk of developing rheumatoid arthritis. Most clinical studies testing the effect of omega-3 fatty acids on rheumatoid arthritis (RA), a type of disease that causes pain in the joints, reveal that sardines oil can lower the risk of RA symptoms, including cramps in the morning.
In addition, based on laboratory tests, the consumption of foods containing a large number of omega-3 fatty acids will also give a positive response in people who have osteoarthritis, although a number of further studies are still needed to ensure the validity of this laboratory test.
6. Reduce Lupus Symptoms
The last benefit of sardines is reduce lupus symptoms. Lupus is a rare type of disease that until now has not found the right cure as a form of effective treatment.
However, a number of studies have shown that the presence of EPA in fish oil supplements can play a role in reducing the symptoms of lupus, a condition when the body's auto-immune system often experiences fatigue accompanied by the onset of pain.
Well, those are the various important benefits of sardines, consuming them both in canned, fresh, and supplementary forms.
In addition, don't forget to always improve the lifestyle of your and your families in a healthier direction.
Make sure to always regularly eat fruits and vegetables accompanied by regular exercise for 30 minutes every day.