A Malaga-based cardiologist has revealed why one of Spain’s cheapest and most overlooked foods could be a powerhouse for heart health.

In a recent TikTok video, Doctor Aurelio Rojas describes sardines as a ‘forgotten superfood’ and says their benefits go far beyond what most people realise.

According to the specialist, sardines are packed with EPA and DHA, the two most active forms of omega-3 fatty acids in the human body, alongside vitamin D, selenium, highly bioavailable calcium and complete protein containing all essential amino acids.

‘It’s a combination that’s hard to find even in supplements,’ he explains.

But it’s the interaction between these nutrients that really matters.

Rojas highlights how the mix of omega-3 and vitamin D helps improve endothelial function – a key factor in maintaining healthy blood vessels – while also reducing oxidative stress and regulating inflammatory pathways linked to conditions such as hypertension and metabolic syndrome.

He points specifically to biological mechanisms like NF-κB and IL-6, which play a central role in inflammation and cardiovascular risk.

Proven benefits backed by studies

The cardiologist adds that regular consumption of small oily fish like sardines has been linked in multiple studies to a range of measurable health improvements.

These include slower progression of atherosclerotic plaque, better heart rate variability, improved insulin sensitivity and a reduction in triglyceride levels within just a few weeks.

There is also evidence suggesting a lower risk of dementia and mild cognitive decline, alongside increased satiety – meaning they can help with weight control.

The little-known ingredient

One of the lesser-known advantages, Rojas says, is taurine – an amino acid found in sardines that helps regulate blood pressure, protect the heart and support the nervous system.

Sometimes, he says, ‘the simplest option is also the most effective.’