Introduction:
Eating fish is one of the smartest dietary choices you can make for your heart. Some fish help lower blood pressure, reduce inflammation, and minimize the risk of heart disease because they are rich in omega3 fatty acids, lean protein, and other nutrients.
But not all fish are created equal—some offer far more cardiovascular benefits than others. In this guide, we’ll explore the top heart healthy fish, their key nutrients, and how often you should eat them for optimal heart protection.
1. Salmon: The Omega3 Powerhouse
Why it’s great for your heart:
The two most advantageous omega-3 fatty acids, EPA and DHA, are abundant in it.
reduces triglycerides, which lessens the risk of heart disease.
Contains astaxanthin, a potent antioxidant that fights inflammation.
Best ways to eat it:
✔ Grilled or baked (avoid deep frying to preserve nutrients).
✔ Aim for wild caught salmon when possible (higher omega3 content).
How often? 23 servings per week for maximum benefits.
2. Mackerel: A Fatty Fish with Big Benefits
Why it’s great for your heart:
One of the highest omega3 concentrations among fish.
Supports healthy cholesterol levels (raises HDL, lowers LDL).
Vitamin D, which has been associated with a decreased risk of heart disease, is abundant.
Best ways to eat it:
✔ Smoked or grilled (avoid excessive salt in canned versions).
✔ Choose Atlantic mackerel (lower mercury than king mackerel).
3. Sardines: Small but Mighty
Why they’re great for your heart:
High in omega-3 fatty acids, calcium, and vitamin B12.
Contain coenzyme Q10 (CoQ10), which supports heart muscle function.
Low in contaminants (small fish = less mercury).
Best ways to eat them:
✔ Fresh, grilled, or canned in olive oil (for extra healthy fats).
✔ Add to salads or wholegrain toast for a nutrient boost.
How often? 23 times per week (safe and highly nutritious).
4. Tuna: Lean Protein with Heart Benefits
Why it’s great for your heart:
Albacore tuna provides high omega3 content.
lowers blood pressure by supporting potassium levels.
A fantastic high-protein, low-calorie choice.
Best ways to eat it:
✔ Grilled or seared (skip mayo heavy tuna salads).
✔ Since canned light tuna contains less mercury than albacore, choose it instead.
How often? 12 times per week (balance with other fish to limit mercury).
5. Trout: A Freshwater Alternative to Salmon
Why it’s great for your heart:
High in omega3s and vitamin B6 (supports circulation).
Lower in contaminants than some ocean fish.
A great option for those who prefer milder flavors.
Best ways to eat it:
✔ Baked with herbs or lightly pan seared.
✔ Farmed rainbow trout is a sustainable choice.
How often? 2 servings per week.
6. Herring: An Underrated Heart Protector
Why it’s great for your heart:
Extremely high in omega3s and vitamin D.
May help prevent arterial plaque buildup.
Often available pickled or smoked for easy consumption.
Best ways to eat it:
✔ Pickled herring (in moderation due to sodium).
✔ Grilled or added to Scandinavian style salads.
How often? 12 times per week.
7. Cod: A Lean, Heart Friendly White Fish
Why it’s great for your heart:
Lower in fat but still contains some omega3s.
rich in selenium, which promotes heart health.
A fantastic high-protein, low-calorie choice.
Best ways to eat it:
✔ Baked, steamed, or in fish tacos (avoid heavy frying).
✔ Include heart-healthy fats like avocado or olive oil.
How often? 23 times per week (excellent for regular meals).
8. Anchovies: A Flavorful Heart Booster
Why they’re great for your heart:
Surprisingly high in omega3s and calcium.
Low on the food chain = minimal mercury risk.
Adds a nutritious punch to salads and sauces.
Best ways to eat them:
✔ In Caesar salads, pasta, or on wholegrain pizza.
✔ If you are watching your sodium intake, choose options with less salt.
How often? 23 times per week (small portions pack big benefits).
Fish to Limit for Heart Health
While most fish are beneficial, some should be eaten sparingly due to high mercury or unhealthy fats:
Tilefish (high mercury)
King mackerel (high mercury)
Fried fish (trans fats cancel out benefits)
What Is the Appropriate Fish Consumption for Heart Health?
The American Heart Association recommends:
✔ Since canned light tuna contains less mercury than albacore, choose it instead.
✔ Variety is key—rotate between salmon, sardines, mackerel, and others.
Final Thoughts: Fish Is a Heart’s Best Friend
Incorporating fatty, omega3rich fish into your diet is one of the easiest ways to protect your heart, reduce inflammation, and boost longevity.
