These Eight Foods Deliver the Same Heart Benefits as Sardines

Health Points

• Eight nutrient-rich alternatives provide the same omega-3 fatty acids and cardiovascular benefits as sardines
• Salmon, mackerel, and anchovies offer superior omega-3 content with more palatable flavors for most Americans
• Plant-based options like chia seeds and walnuts provide heart-healthy fats without the strong fishy taste

Sardines have earned their reputation as a nutritional powerhouse, packed with omega-3 fatty acids that support cardiovascular health. But their distinct flavor and texture keep many Americans from adding them to their regular diet.

The good news: you don’t have to force yourself to eat sardines to reap their heart-healthy rewards. Several other foods deliver the same essential nutrients with flavors that appeal to a broader range of palates.

“Omega-3 fatty acids are crucial for reducing inflammation and supporting heart health,” says registered dietitian Karen Collins, MS, RDN. “But sardines aren’t the only way to get them.”

Here are eight nutritious alternatives that provide comparable cardiovascular benefits without the acquired taste of sardines.

1. Wild-Caught Salmon

Salmon ranks as one of the most popular fish in America, and for good reason. A 3-ounce serving contains approximately 1.5 grams of omega-3 fatty acids.

The fish’s mild, buttery flavor makes it accessible even to seafood skeptics. Wild-caught varieties offer higher omega-3 content than farm-raised options.

“Salmon provides the same anti-inflammatory benefits as sardines with a texture and taste that most people find more enjoyable,” Collins notes.

2. Atlantic Mackerel

Mackerel delivers even more omega-3s than sardines, with about 2.5 grams per 3-ounce serving. The fish has a richer, slightly sweet flavor that many find preferable to sardines’ stronger taste.

Look for Atlantic mackerel specifically, as some mackerel species contain higher mercury levels. Atlantic mackerel remains one of the safest fish choices for regular consumption.

3. Anchovies

While anchovies share sardines’ strong, salty profile, they work differently in cooking. Most people use anchovies as a flavoring agent rather than eating them whole.

When dissolved into pasta sauces, salad dressings, or sautéed vegetables, anchovies add depth and umami without an overtly fishy taste. A small amount provides significant omega-3 benefits.

4. Chia Seeds

For those avoiding animal products entirely, chia seeds offer an excellent plant-based omega-3 source. Two tablespoons contain about 5 grams of alpha-linolenic acid (ALA), a plant-based omega-3.

The body converts ALA to the same EPA and DHA found in fish, though less efficiently. Chia seeds’ neutral flavor makes them easy to add to smoothies, oatmeal, or yogurt.

5. Walnuts

Walnuts stand out among tree nuts for their omega-3 content, providing 2.5 grams of ALA per ounce. Research links regular walnut consumption to reduced cardiovascular disease risk and improved cholesterol levels.

“Walnuts are one of the best plant sources of omega-3s,” says Dr. Penny Kris-Etherton, professor of nutritional sciences at Penn State University. “They’re also rich in antioxidants and fiber.”

Their slightly bitter, earthy flavor works well in both sweet and savory dishes, from salads to baked goods.

6. Flaxseeds

Ground flaxseeds provide 1.6 grams of ALA per tablespoon. The seeds must be ground for your body to access their nutrients—whole flaxseeds pass through the digestive system intact.

Flaxseeds have a mild, nutty flavor that blends seamlessly into many dishes. Add them to baked goods, sprinkle them on cereal, or mix them into ground meat for extra nutrition.

Store ground flaxseed in the refrigerator to prevent the oils from going rancid.

7. Rainbow Trout

Rainbow trout offers a milder alternative to both salmon and sardines. A 3-ounce serving contains about 1 gram of omega-3 fatty acids along with high-quality protein and B vitamins.

The fish has a delicate, slightly nutty flavor and tender texture. Farm-raised rainbow trout is considered an environmentally sustainable choice by seafood watchdog groups.

8. Hemp Seeds

Hemp seeds provide omega-3s in the form of ALA, plus they offer a complete protein source containing all nine essential amino acids. Three tablespoons deliver about 2.5 grams of omega-3s.

Their mild, nutty taste makes hemp seeds versatile. Sprinkle them on salads, blend them into smoothies, or use them as a crunchy topping for roasted vegetables.

Making the Right Choice

The ideal omega-3 source depends on your dietary preferences and health goals. Fatty fish like salmon and mackerel provide EPA and DHA directly, which the body uses most efficiently for heart health and inflammation reduction.

Plant sources require the body to convert ALA to EPA and DHA, a process that works at about 5-10% efficiency. However, plant-based omega-3 sources still offer cardiovascular benefits and work well for vegetarians and vegans.

“The best omega-3 source is the one you’ll actually eat regularly,” Collins emphasizes. “Consistency matters more than choosing the theoretically optimal food.”

The American Heart Association recommends eating at least two servings of fatty fish per week for optimal heart health. For those following plant-based diets, incorporating multiple omega-3-rich foods daily helps ensure adequate intake.

Consider variety your best strategy. Rotating among several omega-3 sources provides a broader range of nutrients while preventing dietary boredom.

Whether you choose fatty fish, seeds, or nuts, these eight alternatives prove you don’t need to develop a taste for sardines to support your cardiovascular health.