Best Fish for Heart Health: A Comprehensive Guide

Discover the most heart-healthy fish, their benefits, tips for safe consumption, and answers to common questions.

By Sneha Tete, Integrated MA, Certified Relationship Coach

Created on Sep 26, 2025

Discover the most heart-healthy fish, their benefits, tips for safe consumption, and answers to common questions.

Fish has long been celebrated for its array of health benefits, especially when it comes to protecting the heart. Packed with essential omega-3 fatty acids, proteins, vitamins, and minerals, certain fish can play a pivotal role in reducing cardiovascular risk and enhancing overall well-being. This guide explores which fish are truly best for your heart, how much you should eat, safety tips regarding mercury, and practical advice for including fish in a heart-smart diet.

Why Fish is Good for Heart Health

Fish is a staple in heart-healthy diets mainly because it is rich in omega-3 fatty acids, a class of unsaturated fat that helps reduce inflammation, lower triglyceride levels, decrease blood pressure slightly, and potentially lower the risk of dangerous heart rhythms. Research consistently shows that regular consumption of fish, especially fatty varieties, is associated with a lower risk of heart disease and even sudden cardiac death.

Omega-3s reduce inflammation that damages blood vessels.
Lowers triglycerides (a type of fat in the blood).
May reduce risk of arrhythmias (irregular heartbeats).
Provides high-quality protein and essential nutrients.

How Many Servings of Fish Should You Eat?

Experts recommend aiming for at least two servings of fish per week, with a focus on fatty fish rich in omega-3s. A serving is typically considered to be about 3–4 ounces (85–113 grams) cooked, or roughly the size of a deck of cards.

General Adult Recommendation: Two 4-ounce servings (113g) per week.
Special Populations:
- Pregnant or breastfeeding women: No more than 12 ounces (340 grams) of low-mercury fish per week; avoid high-mercury species.
- Young children: One or two servings weekly, with serving size increasing with age (start at 1 ounce for toddlers).

Top Heart-Healthy Fish Choices

Not all fish are created equal. Fatty fish consistently rank highest in omega-3 content, while some species are lower in mercury and other contaminants. Below is a table highlighting the best options for heart health:

Fish	Type of Fish	Omega-3 Content	Mercury Level	Recommended Serving
Salmon	Fatty	High	Low	Twice weekly
Sardines	Fatty	High	Low	Twice weekly
Atlantic Mackerel	Fatty	High	Low	Twice weekly
Herring	Fatty	High	Low	Twice weekly
Lake Trout	Fatty	High	Low	Twice weekly
Light (Canned) Tuna	Fatty	Moderate	Low	Once to twice weekly
Cod	Lean	Moderate	Low	Once to twice weekly

These fish not only have robust omega-3 profiles, but they also tend to be responsibly sourced and less affected by overfishing, making them eco-friendly choices.

Other Good Choices

Rainbow trout
Char
Alaskan pollock
Mahi-mahi (moderately nutritious, but lower in omega-3s than above)

Fish to Limit or Avoid (High Mercury)

Shark
Swordfish
King mackerel (distinct from Atlantic mackerel)
Tilefish
Bigeye tuna (higher mercury than canned light tuna)

These species are generally not recommended, especially for pregnant women, breastfeeding mothers, and young children due to mercury risks.

Understanding Omega-3s and Their Benefits

Omega-3 fatty acids encompass several key fatty molecules, most notably EPA and DHA, found predominantly in fatty fish. These nutrients:

Help lower blood pressure slightly
Reduce triglyceride levels
Support the repair and maintenance of blood vessels
Decrease inflammation associated with heart disease
Are linked to a reduced risk of heart attack and sudden cardiac death

Studies indicate that individuals with diets richer in omega-3s experience up to 19% lower risk of major heart events and up to 40% lower risk of heart attack for those previously eating little fish.

Omega-3s: Natural vs. Supplements

Obtaining omega-3s from fresh fish is preferable to supplements for most people. While fish oil supplements can offer some benefits, they’re generally less effective than consuming omega-3s in the form of whole seafood. Exceptionally high-dose supplements should only be used under medical supervision, as evidence for their overall benefit is mixed.

Contaminants and Safety: Mercury, PCBs & Safe Consumption

Concerns over contaminants like mercury and polychlorinated biphenyls (PCBs) are valid, especially for certain populations. Most heart-healthy fish tend to be low in these pollutants when sourced properly, but the risks can be minimized by:

Choosing fish lower on the food chain (salmon, sardines, trout, herring)
Avoiding high-mercury fish listed above
Varying the types of fish eaten (rotating species)
Selecting wild-caught or eco-certified fish
Following FDA and EPA guidelines for vulnerable groups

Practical Tips for Safely Eating Fish

Prefer grilling, baking, or broiling instead of deep-frying for healthier meals
Check local advisories for contaminants if fishing yourself
Drain and remove skin/fat before cooking (for lean fish) to reduce some pollutants
Aim for variety: Don’t limit to the same fish week after week
Buy eco-certified seafood to reduce environmental and health risks

Incorporating Fish into a Heart-Healthy Diet

Adding fish to your weekly menu is simple. Here are strategies for making fish a regular, enjoyable part of your diet:

Use salmon fillets for grilling or broiling with herbs and lemon
Add canned sardines or tuna to salads and whole-grain crackers
Stir-fry chunks of lake trout or mackerel with vegetables and brown rice
Bake cod or pollock with olive oil and garlic
Poach herring in tomato and onion sauce for a hearty dish

Cooking Methods for Maximum Nutritional Benefit

Grilling: Retains flavor and avoids excess fat.
Baking: Easy for fillets and whole fish; add spices or citrus.
Broiling: Quick and healthy; crisp exterior.
Steaming: Ideal for flaky white fish.
Avoid deep-frying: Adds unhealthy fats and calories.

Eco-Friendly and Sustainable Choices

More consumers are recognizing the environmental impact of seafood choices. Logging into resources like the Monterey Bay Aquarium’s Seafood Watch or looking for eco-certifications (MSC, ASC) can guide you to the most sustainable and healthy fish options. Responsible choices benefit both planetary health and your own heart.

Choose wild-caught salmon, sardines, and rainbow trout
Look for farmed fish certified by recognized sustainability groups
Avoid overfished or endangered species
Prefer local catches to reduce carbon footprint

Frequently Asked Questions (FAQ)

Which fish have the highest levels of omega-3 fatty acids?

Fatty fish such as salmon, sardines, mackerel, herring, and lake trout are highest in omega-3s. Among these, wild-caught Alaska salmon and Atlantic mackerel are particularly nutrient-rich.

Is farmed fish a good alternative to wild-caught?

Farmed fish can be a safe and sustainable choice if it comes from responsible sources. However, nutritional content, especially omega-3s, may differ between wild and farmed fish. Look for certifications that ensure environmentally friendly and healthy farming practices.

Are there risks to eating too much fish?

Eating excessive amounts of certain fish can expose you to higher levels of mercury and other contaminants, especially those higher on the food chain. It’s best to rotate low-mercury species and limit high-mercury choices, particularly for pregnant women and young children.

Should I take fish oil supplements instead?

Research suggests whole-food sources of omega-3s (fresh fish) provide more consistent cardiovascular benefits than most supplements. Only use fish oil supplements if recommended by a healthcare provider, as excess intake or poor-quality products may not offer the same protection.

How can I prepare fish to maximize health benefits?

Opt for grilling, baking, steaming, or broiling. Avoid deep-frying, breading, or cooking with excess butter or oils that add unhealthy fats.

What are some easy, heart-healthy fish recipes?

Grilled salmon steaks with dill and lemon
Baked sardines with roasted tomatoes
Steamed cod with fresh vegetables
Lake trout stir-fry with ginger and garlic
Rainbow trout poached with capers and olive oil

Key Takeaways

Eat at least two servings of fatty, omega-3-rich fish weekly for heart health.
Prioritize salmon, sardines, mackerel, herring, and trout for maximum benefit.
Limit intake of high-mercury fish (shark, swordfish, king mackerel, tilefish).
Choose eco-friendly and sustainable fish sources whenever possible.
Incorporate fish into daily meals using healthy cooking methods.

References

Mayo Clinic, “Omega-3 in fish: How eating fish helps your heart.”
Healthline, “12 Best Types of Fish to Eat.”
American Heart Association, “Fish and Omega-3 Fatty Acids.”
National Heart, Lung, and Blood Institute, “Omega-3s for heart health? Exploring potential benefits and risks.”

References

Author

Sneha TeteBeauty & Lifestyle Writer

Sneha is a relationships and lifestyle writer with a strong foundation in applied linguistics and certified training in relationship coaching. She brings over five years of writing experience to thebridalbox, crafting thoughtful, research-driven content that empowers readers to build healthier relationships, boost emotional well-being, and embrace holistic living.

Read full bio of Sneha Tete