Sardines contain high amounts of omega-3 fats called EPA and DHA, which are involved in regulating inflammation and maintaining healthy heart and brain function.

We analyzed the available evidence and found that sardines contain high amounts of omega-3 fats called EPA and DHA, which are involved in regulating inflammation and maintaining healthy heart and brain function [1]. The evidence we’ve reviewed so far leans toward this being accurate, with 69.0 supporting assertions and none that contradict it. Sardines are a small, oily fish that naturally store these omega-3s in their flesh. EPA and DHA are types of fats the body uses to make signaling molecules that help manage inflammation — a natural process that, when unbalanced, can affect long-term health. These same fats are also found in brain tissue and are thought to support the structure and function of nerve cells. We did not find any studies in our review that challenged this connection. However, we also did not analyze whether eating sardines directly lowers inflammation or improves heart or brain outcomes in people — only that the fats they contain are linked to those functions. What this means for everyday choices is simple: if you’re looking to add more of these fats to your diet, sardines are a source that consistently shows up in the data as rich in EPA and DHA. They’re also low in mercury and often eaten whole, including the bones, which adds calcium. Our current analysis shows this pattern holds across many observations, but we continue to review new studies as they become available.