Mistake 2: Consuming the liquid from the can
Many people eat sardines directly from the can without draining the liquid they are preserved in.
Although it may appear to be part of the food, in many cases that liquid contains:
Excess sodium
Residues from the heat-processing preservation method
Oils that may have oxidized
Consuming it frequently can increase your daily salt intake without you realizing it, which may contribute to:
Fluid retention
Increased blood pressure
Unnecessary strain on the body
Draining the sardines does not remove their main nutrients, but it does reduce components that provide little benefit.
Mistake 3: Eating canned sardines excessively
Sardines are nutritious, but that does not mean they should become an everyday food.
Many people, after learning about their benefits, begin consuming them several times a week or even daily.
The issue is that canned foods typically contain more sodium than fresh foods. In addition, although sardines contain fewer heavy metals than many other fish, excessive and prolonged consumption can increase cumulative exposure.
A healthy diet is based on variety, not repeatedly eating the same food—even if it is considered healthy.
Mistake 4: Choosing sardines preserved in low-quality oils
This is one of the lesser-known mistakes.
Many canned sardines are preserved in low-quality refined oils that contain high amounts of omega-6 fats and can degrade during the sterilization process.
When these oils are heated during preservation, compounds may form that promote inflammatory processes in the body.
The result is that a food naturally rich in omega-3 ends up paired with fats that may disrupt the balance of the diet.
For this reason, it is recommended to choose sardines preserved in:
Olive oil
Water
Higher-quality oils
Mistake 5: Ignoring the internal lining of the can
This is probably the least known mistake.
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