Large predatory fish eat smaller fish.

Over time, certain environmental contaminants can accumulate in the bodies of fish, a process known as bioaccumulation. Larger predatory species that live longer and consume many other fish can therefore contain higher concentrations of certain contaminants, including mercury.

Sardines are small fish and generally have relatively low mercury levels compared with many larger predatory species.

This does not mean that every sardine product is completely free of contaminants.

No seafood category should be described as completely risk-free.

But choosing a variety of seafood, including lower-mercury species, can be a practical way to enjoy the nutritional benefits of fish while managing exposure to contaminants.

This is particularly relevant for people who eat seafood frequently.

Pregnant women, breastfeeding women, young children, and people with specific medical concerns should follow the seafood guidance applicable to their country or region.

There is another practical advantage to sardines: sustainability can sometimes be favorable because small schooling fish can require fewer resources than producing some larger animal protein sources.

However, sustainability depends heavily on the species, fishing method, location, and fishery management.

So it is better to check credible sustainability information rather than assuming every sardine product has exactly the same environmental impact.

From a cooking perspective, sardines are also remarkably versatile.

Fresh sardines can be grilled with lemon and herbs.

Canned sardines can be mixed with tomatoes and whole-grain pasta.

They can be added to salads, mashed onto toast, or combined with beans and vegetables.

Their strong flavor means they work particularly well with acidic ingredients such as lemon juice or vinegar.

If you're new to sardines, starting with a small portion can make the transition easier.

Some people prefer boneless or skinless canned varieties, while others enjoy traditional whole sardines.

There is no requirement to eat them every day.

Including them occasionally as part of a varied diet can still contribute valuable nutrients.

The bigger lesson is that healthy eating does not have to revolve around expensive ingredients.

Sometimes the foods that receive the least attention deserve another look.

Chapter 5: How to Add Sardines to a Healthy Diet

If you want to try sardines, there is no need to completely redesign your diet.

Start small.

A simple serving of sardines can be paired with vegetables and a whole-grain carbohydrate to create a balanced meal.

For breakfast or lunch, try sardines on whole-grain toast with sliced tomato, lemon, and herbs.

For dinner, combine grilled sardines with roasted vegetables and potatoes.

You can also add canned sardines to a salad containing leafy greens, beans, cucumber, tomatoes, and olive oil.