The sardine belongs to the group of blue and cold water fish, which are crucial for the cardiovascular health , because it is a very rich source of omega 3 fatty acid , which helps to reduce the levels of triglycerides and bad cholesterol.
These acids and fats good raise the levels of protective cholesterol or HDL, so that their consumption reduces the possibility of suffering Arrhythmias and fight the inflammation . In addition, they help prevent clots , which decreases the risk of suffering atherosclerosis or thrombosis.
Abundance of vitamin B6 , present in the sardine and also known as pyridoxine makes this food highly recommended in cases of diabetes, depression Y asthma , and can even help in the fight against Cancer .
It also contains b12 vitamin , so combat Stomach problems , in addition to a high amount of vitamin D , which makes the consumption of this fish recommendable to strengthen the skin and the bones.
According to the American Journal of Clinical Nutrition, two servings of this fish a week help our brain for its properties.
Thanks to its simple and practical preparation, it is recommended to include them in the diet daily Therefore, in GetQoralHealth we present you a very easy way to consume it:
Ingredients (2 servings)
1 can of sardines (in extra virgin olive oil or in water) 1 fresh tomato cut in half 2 teaspoons chopped onion 3 teaspoons chopped celery 3 tablespoons pea and carrot 1 tablespoon low-fat mayonnaise 2 lettuce leaves or Purple cabbage.
Nutritional content: ½ tomato filling = 130 calories
Preparation : Split the tomato in half and remove the pulp. Add the pulp and other ingredients to the sardines and mix carefully. Fill the tomato halves with this preparation and serve them cold on a lettuce or purple cabbage leaf.
Remember that the sardine It can be an excellent choice for your meal, no matter if it is at home or work, besides it is ideal during vacations and hot afternoons. Enjoy your meal!
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