Sardines and anchovies touted as affordable heart‑healthy omega‑3 sources

Small oily fish such as sardines, herring and anchovies are low on the food chain, which means they accumulate far less mercury than larger predatory species. They are rich in omega‑3 fatty acids EPA and DHA, as well as vitamins D and B12, calcium, selenium and quality protein. Nutritionists note that these nutrients help reduce inflammation, support cardiovascular and brain health, and can lower blood pressure.

Because they are inexpensive and widely available—in fresh, frozen or canned form—sardines and anchovies provide a cost‑effective alternative to pricier fish like wild salmon while delivering comparable health benefits. Studies published in the Journal of the American Heart Association link regular consumption of these small fish to a reduced risk of heart disease and improved cognitive function. Canned anchovies are salty, so rinsing before use can lower sodium intake.