These factors may indicate lower product quality, which can reduce its nutritional value.
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.
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.
