Many people eat sardines directly from the can without removing the liquid first.

Depending on the product, that liquid may contain added salt, oil, or other ingredients used during preservation. Draining it can help reduce excess sodium or extra oil while keeping the main nutrients of the sardines.

This is a simple step that can make the meal feel lighter and more balanced.

3. Relying on canned sardines too often

Sardines can be part of a healthy diet, but variety still matters.

Some people start eating them very frequently because they are practical and easy to keep on hand. While that may seem convenient, a balanced diet usually works best when it includes different sources of protein and a wide range of foods.

Rotating between options such as fresh fish, eggs, legumes, poultry, or other protein-rich foods can help keep meals more diverse and balanced.

4. Choosing sardines packed in lower-quality oils

Another point many people overlook is the type of oil used in the can.

Some sardines are packed in olive oil or water, while others may be preserved in more heavily refined oils. The type of oil can affect both flavor and the overall nutritional profile of the product.

For a more balanced option, many people prefer sardines packed in:

• olive oil

• water

• other simpler ingredient bases

Reading the label carefully can make a real difference.

5. Never checking the packaging details

Packaging is another detail that often goes unnoticed.

Some consumers prefer products labeled BPA-free, especially when buying canned foods regularly. While packaging standards vary by brand and market, checking the label can help you make a choice that feels more informed and comfortable for your routine.

This does not mean canned sardines should be avoided altogether. It simply means that reading product information can be useful when comparing options.

Tips for Enjoying Canned Sardines in a Smarter Way

Continued on next page: