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.

Most cans have an internal coating made of plastic resins. Some of these may contain compounds related to bisphenol A (BPA) or similar materials.

During the preservation and sterilization process, small amounts of these compounds can migrate into the food.

Frequent consumption of canned products can increase exposure to endocrine disruptors—substances that interfere with the body’s hormonal balance.

Their effects are usually not immediate, but over time they may be associated with:

Hormonal imbalances

Metabolic problems

Increased inflammation

Persistent fatigue

For this reason, it is advisable to choose products labeled BPA-free or alternate with fresh fish.

Tips for consuming canned sardines in a healthier way

If you enjoy sardines, there is no need to eliminate them from your diet. The key is to consume them wisely.

Some useful recommendations include:

Always drain the liquid from the can before eating them.

Choose sardines in olive oil or water, avoiding refined oils.

Alternate them with other foods such as fresh fish, eggs, legumes, or lean meats.

Pair them with vegetables or salads to balance the sodium content.

Check the label on the packaging and, when possible, choose BPA-free products.

Avoid making them a daily protein source; instead, treat them as an occasional option within a varied diet.

Canned sardines can be a nutritious and practical food, but their impact on health largely depends on how they are chosen and consumed. Small changes in these habits can make a significant difference in the long run, allowing you to enjoy their benefits without taking unnecessary risks.