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.
