Sardines – Rx Effect: Lower triglycerides, raise HDL
The Evidence: The omega-3 fatty acids in cold-water fish are crucial for heart health, and sardines have among the highest levels. These “good fats” lower harmful triglycerides, raise protective HDL, reduce potentially fatal heart arrhythmias, and tamp down inflammation. It’s inflammation that ultimately destabilizes plaque, causing it to rupture and produce a heart-attack-inducing clot. Though you can get omega-3s from plant sources such as flaxseed, the “long chain” omega-3s in fish are far more powerful. A large Danish study last year in the American Journal of Clinical Nutrition found a 38% reduction in ischemic heart disease among women who consumed the most.
Excerpt from prevention Magazine February 2012