Kamil Perry
The Mediterranean diet is well-known for its health benefits, and it includes foods such as oily fish and dairy products. Sardines and cheese are two examples of foods that are rich in fats and form part of this diet. Sardines are small, oily fish that are a great source of omega-3 fatty acids, which have been shown to reduce the risk of heart disease and improve cognitive function. They are also an excellent source of protein, calcium, and other essential nutrients. Cheese, despite its reputation, is also nutritious and a good source of calcium, vitamin B12, phosphorus, and selenium.
| Characteristics | Values |
|---|---|
| Diet | Sardines are a part of the local cuisine in India, the Philippines, Portugal, and parts of the Mediterranean. |
| Fat content | Sardines are a source of healthy omega-3 fats and polyunsaturated fatty acids. |
| Health benefits | Sardines are rich in essential nutrients, low in calories, and recommended as part of a healthy diet. They can help improve blood vessel function, ease inflammation, lower blood pressure, and reduce the risk of heart disease. |
| Preparation | Sardines can be eaten straight from the can, grilled, or blended. They can also be soaked in buttermilk or yogurt, pickled, or used in salads, sauces, dressings, or egg scrambles. |
| Nutritional information | Sardines are a good source of protein, vitamin B12, vitamin D, calcium, phosphorus, iron, and potassium, magnesium, and zinc. |
| Cheese | Cheese, especially full-fat varieties, can be a source of dietary cholesterol and fat. |
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What You'll Learn
- Sardines are a great source of omega-3 fatty acids, which support heart health
- Cheese is a good source of protein and calcium, but it's high in saturated fat
- Low-fat cheeses, like cottage cheese, are healthier options with less saturated fat and cholesterol
- Sardines are rich in calcium, vitamin D, and phosphorus, which are essential for bone health
- Eating sardines instead of red meat can help lower bad LDL cholesterol and reduce heart disease risk
Sardines are a great source of omega-3 fatty acids, which support heart health
Sardines are a great source of omega-3 fatty acids, which are essential for maintaining good heart health. Omega-3 fatty acids are well-known for their ability to reduce the risk of heart disease, the leading cause of death in the United States. Consuming just one to two servings of sardines per week can lower your chances of developing heart disease by more than a third. This is due to the presence of omega-3 polyunsaturated fatty acids (n-3 PUFA) in sardines, which play a crucial role in preventing and managing cardiometabolic diseases.
Sardines are also a good source of other cardioprotective nutrients, including calcium, potassium, magnesium, zinc, and iron. These nutrients work together to regulate inflammation and oxidative stress associated with cardiovascular issues, while also improving blood lipids and lowering blood pressure. The American Heart Association recommends consuming 250 milligrams of EPA and DHA (types of omega-3 fatty acids) per day for optimal heart health. Canned sardines easily meet and exceed these recommendations.
In addition to their heart health benefits, sardines provide numerous other health advantages. They are a rich source of protein and vitamin B12, which is important for nerve health. Sardines are also high in vitamin D and calcium, both of which are essential for maintaining strong bones. The small bones in canned sardines are edible and provide additional calcium, contributing to improved bone health.
The omega-3 fatty acids in sardines have also been linked to improved cognitive function and brain development. Studies have shown that regular consumption of sardines can increase grey matter in the brain and support the healthy development of a fetus's brain and nervous system. Furthermore, the fatty acids in sardines may provide benefits for eye health, potentially reducing the risk of macular degeneration and dry eye.
While sardines offer these impressive health benefits, it is important to consume them in moderation. Sardines can contain high levels of salt and may be a source of mercury and other heavy metals. It is recommended to include a variety of low-mercury seafood options in your diet and consult with a healthcare professional if you have concerns or questions about adding sardines to your diet.
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Cheese is a good source of protein and calcium, but it's high in saturated fat
Cheese is a beloved food, enjoyed for its rich, creamy flavour and satiating qualities. It is a good source of protein and calcium, and some types of cheese also contain probiotics. However, cheese is high in saturated fat, and it is generally recommended to consume it in limited amounts.
Cheese is a widely consumed dairy product, made from the milk of cows, goats, sheep, and other animals. It is a good source of protein, with one ounce of hard cheese containing around 8 grams of protein, while a half-cup of soft cheese like cottage cheese provides about 14 grams. In addition to protein, cheese is also a good source of calcium, with hard cheeses providing around 180 milligrams per ounce, and soft cheeses offering about 80 milligrams per half-cup.
Some types of cheese, such as Swiss cheese and other alpine cheeses like Emmental and Gruyere, are lower in sodium and carbohydrates than other varieties. For example, goat cheese is lower in lactose than cow's milk cheese, and it contains different proteins that may make it easier for some people to digest. Additionally, certain fermented types of cheese, such as yogurt and cheddar, contain probiotics that can promote gut health.
While cheese offers these nutritional benefits, it is important to consider its high-fat content, particularly saturated fat. The fat content in cheese varies depending on the type, with high-fat cheeses like blue cheese, Brie, and cheddar containing small amounts of conjugated linoleic acid (CLA), which is a healthy fat that may have cardiovascular benefits. However, full-fat dairy foods, including cheese, contain a significant amount of saturated fat, which can increase LDL cholesterol levels. Therefore, people with cardiovascular disease or high cholesterol may need to limit their intake of cheese.
In addition to its high-fat content, cheese is also high in calories, with about 100 calories per ounce, and it is usually loaded with sodium, which can be a concern for individuals with high blood pressure. The combination of high-fat content and sodium in cheese means that it is generally recommended to consume it in moderation as part of a balanced diet.
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Low-fat cheeses, like cottage cheese, are healthier options with less saturated fat and cholesterol
Sardines are a great source of omega-3 fatty acids, which have been shown to reduce the risk of heart disease. They are also rich in essential nutrients, low in calories, and can be eaten straight from the can, grilled, or blended. However, they can also be a source of mercury and other heavy metals, so it is recommended to eat them in moderation.
If you're looking to include more sardines in your diet, a healthy and delicious option is to eat them with low-fat cheese. Low-fat cheeses, such as cottage cheese, are healthier options as they contain less saturated fat and cholesterol. Cottage cheese, in particular, is low in calories and is considered the best low-fat, high-protein cheese. It can be used as a substitute for high-fat cheeses in recipes, providing a similar taste without the negative health impacts.
Other low-fat cheeses that you can incorporate into your diet include ricotta, mozzarella, feta, and cheddar. These cheeses have reduced fat content while still retaining flavour, making them a great choice for those watching their saturated fat and cholesterol intake. It is important to note that "reduced fat" does not mean "low fat", as it only indicates a 25% reduction in fat compared to the original product. To ensure you are choosing low-fat cheeses, check the label to confirm the fat content.
In addition to sardines and low-fat cheeses, there are other dietary sources of healthy fats that you can include in your meals. Oily fish, such as salmon, is a good source of omega-3 fatty acids and can be a tasty alternative to sardines. Furthermore, eggs, fortified cereals (low in sugar), and dairy products like yoghurt and milk are excellent sources of healthy fats while being lower in fat and salt compared to cheese.
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Sardines are rich in calcium, vitamin D, and phosphorus, which are essential for bone health
Sardines are a nutrient-rich food that can be a great addition to a balanced diet. They are a good source of omega-3 fatty acids, which have been linked to improved heart health and reduced risk of behavioural problems. Furthermore, sardines are an excellent source of calcium, vitamin D, and phosphorus, which work together to promote bone health.
Calcium is the most abundant mineral in the human body and is essential for building strong bones and teeth. Our bodies cannot produce calcium, so we must obtain it from our diet. Sardines are an excellent source of calcium, especially when consumed with the bones, as the small bones in sardines are packed with this mineral.
Vitamin D plays a crucial role in helping the body absorb calcium. It is also important for bone health, as it helps to strengthen bones and protect against osteoporosis. Sardines are a good source of vitamin D, and consuming them can help ensure adequate intake of this vital nutrient.
Phosphorus is another important mineral found in sardines. It helps to neutralize acids that could harm your bones. By including sardines in your diet, you benefit from the synergistic effects of calcium, vitamin D, and phosphorus, all working together to promote optimal bone health.
In addition to their benefits for bone health, sardines offer a range of other nutritional advantages. They are a good source of protein, B vitamins, selenium, and other essential minerals. Sardines are also low in calories and can be a healthy substitute for other meats in your diet. However, it is important to consume sardines in moderation due to potential concerns about mercury and other heavy metal contaminants.
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Eating sardines instead of red meat can help lower bad LDL cholesterol and reduce heart disease risk
Sardines are a small fish, usually bought in tins, that have been a central part of the local cuisine in countries such as India, the Philippines, Portugal, and parts of the Mediterranean for centuries. They are a great source of omega-3 fatty acids, which are known to reduce the risk of heart disease.
A Harvard study found that consuming just one to two servings of sardines every week provides enough omega-3 fatty acids to reduce your chances of heart disease by more than one-third. Heart disease is the leading cause of death in the US. The potassium, magnesium, and zinc in sardines may also help lower blood pressure while improving your blood lipids.
Sardines are a good source of healthy fats, especially when compared to red meat, which contains natural trans fats that are even worse for your cholesterol. Eating sardines or other fish in place of other meats twice a week can help lower "bad" LDL cholesterol. This is because the lipid profile of sardines and small oily fish is pretty good, with a high ratio of mono- and polyunsaturated fats to saturated fats.
However, it is important to note that sardines can be a source of mercury or other heavy metals, so they should be eaten in moderation as part of a balanced diet.
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Frequently asked questions
The MIND diet, a blend of the Mediterranean and DASH diets, includes cheese and sardines and is designed to help slow cognitive decline as you grow older. The Mediterranean diet also includes sardines, which are a central part of the local cuisine in countries such as India, the Philippines, Portugal, and parts of the Mediterranean.
Cheese is surprisingly nutritious and is a great source of calcium, vitamin B12, phosphorus, and selenium. It also contains many other nutrients and does not appear to increase heart disease risk compared with reduced-fat dairy.
Sardines are a great source of omega-3 fatty acids, which have been shown to reduce the risk of heart disease and improve cognitive health. They are also a good source of calcium, protein, and other essential nutrients like vitamin B12 and selenium.
The 2020-2025 Dietary Guidelines for Americans recommend consuming 8 to 12 ounces of seafood (or about two to three 4-ounce servings) per week. However, it is important to eat a variety of different kinds of seafood and not just sardines. Eating sardines more than four times a week may be a concern due to potential mercury exposure.
Sardines can be eaten straight from the can or added to sandwiches, salads, pizzas, or scrambled eggs. They can also be blended into sauces and salad dressings or used as a topping for crackers or toasted bread.
