Canned sardines are emerging as a nutritious powerhouse, akin to salmon, mainly due to their rich content of omega-3 fats and protein.

Omega-3 fatty acids are essential for maintaining good health. They are known for improving heart health and reducing inflammation, making them vital to include in your diet.

Among various sources, sardines are a superior choice for long-chain omega-3 fats, suggesting a need to consider them alongside more commonly acknowledged foods like salmon.

When buying canned sardines, preferences may lean towards those packed in water rather than oil.

• Opt for sardines packed in water, as they offer greater health benefits.
• If water-packed sardines aren’t available, ensure the packaging specifically mentions being in olive oil, as opposed to a generic term like 'packed in oil'. This specifies the avoidance of undesired oils such as soybean or cottonseed oil.

It is important to avoid sardines packed in oils that are not specified as olive oil, such as those terming the oil as simply 'packed in oil.' These might contain short-chain omega-6 fats, which are generally considered less healthy.

But if all you can find is olive oil, make sure it says olive oil—not just packed in oil—because they usually use unwanted soybean or cottonseed oils which are unwanted short-chain omega-6 fats.

On balance, the reviewed packaging details should guide better purchasing decisions, ensuring the full nutritional promise of sardines is readily accessible in its most beneficial form.