Why Eating Fish is Good for Your Heart: Benefits, Best Types, and How Much
Discover the heart-healthy benefits of eating fish, which types to choose, and how much to include in your diet for optimal cardiovascular wellness.
Consuming fish has been widely recognized as an effective strategy for promoting heart health. Research consistently shows that incorporating fish into your diet can help reduce the risk of heart disease, lower cholesterol, and provide essential nutrients, particularly omega-3 fatty acids. This article explores the science behind why fish is good for your heart, which types of fish are most beneficial, the recommended intake, potential risks, and how to safely incorporate fish into your diet.
How Eating Fish Supports Heart Health
Fish is rich in omega-3 fatty acids, high-quality proteins, and various essential nutrients. Omega-3s, especially EPA and DHA found in fatty fish, play a crucial role in maintaining cardiovascular health in several ways:
- Reduce inflammation: Chronic inflammation is a risk factor for heart disease. Omega-3s help lower inflammation in the body, reducing damage to blood vessels and the risk of heart disease and stroke.
- Lower triglycerides: High triglyceride levels increase cardiovascular risk. Omega-3s effectively decrease triglyceride concentrations in the blood.
- Improve cholesterol: Regular fish consumption can raise ‘good’ HDL cholesterol while helping to decrease ‘bad’ LDL cholesterol and slow plaque buildup in arteries.
- Lower blood pressure: Omega-3s have a mild blood pressure–lowering effect, especially in people with hypertension.
- Reduce risk of heart rhythm disorders: Irregular heartbeats (arrhythmias) can lead to cardiac events. Omega-3s help stabilize heart rhythms.
As a result, eating fish is linked to a lower risk of heart attacks, strokes, and coronary heart disease (CHD) mortality. Evidence suggests that people who consume fish regularly, particularly fatty fish, enjoy better heart health and longer lives.
Understanding Omega-3 Fatty Acids
Omega-3 fatty acids are essential fats, meaning your body cannot produce them; they must be obtained from food. There are three primary types:
| Type | Source | Benefits |
|---|---|---|
| EPA (Eicosapentaenoic acid) | Fatty Fish (salmon, sardines, mackerel, tuna, herring, trout) | Anti-inflammatory, lowers triglycerides, supports heart rhythm |
| DHA (Docosahexaenoic acid) | Fatty Fish | Essential for brain and heart health |
| ALA (Alpha-linolenic acid) | Plant Oils (flaxseed, chia, walnuts, canola oil) | Body converts some ALA to EPA/DHA, but not efficiently |
EPA and DHA from marine sources are considered the most beneficial for heart health, while ALA is still valuable but less potent in its cardiovascular effects.
Evidence Linking Fish Consumption to Heart Health
Numerous epidemiological and clinical studies have shown that consuming fish—especially fatty varieties—has a protective effect against heart disease:
- Eating fish at least once a week is associated with a 15% reduction in coronary heart disease (CHD) mortality. The risk decreases further with more frequent consumption.
- A comprehensive review across more than 200 studies found that two servings of fish per week is linked to a 36% lower risk of dying from heart disease and a 17% lower risk of early death overall.
- Higher intake of omega-3–rich fish is consistently correlated with fewer heart attacks and cardiovascular events.
What others are reading
These findings hold true across diverse populations and remain robust after adjusting for other dietary and lifestyle factors.
How Much Fish Should You Eat for Heart Health?
- General guideline: Most experts, including the American Heart Association, recommend eating at least two servings (totaling about 8 ounces) of fish per week—preferably fatty fish.
- Serving size: One serving is typically considered 3.5–4 oz (about the size of a deck of cards).
- Best to space servings apart, rather than eating both servings together, to optimize omega-3 levels in the body.
- Those with specific heart conditions (such as high triglycerides) may benefit from higher intakes, but you should always consult your healthcare provider before making dietary changes.
The Best Types of Fish for Heart Health
All fish offer nutritional benefits, but fatty fish are richest in omega-3 fatty acids, bringing the greatest heart benefits. Prime choices include:
- Salmon
- Atlantic mackerel
- Sardines
- Herring
- Lake trout
- Albacore tuna (fresh or canned)
Other fish with moderate omega-3 content include anchovies, halibut, and pollock. Even lean fish like cod or tilapia, while lower in omega-3s, still provide valuable protein and nutrients.
Omega-3 Content in Selected Fish (per 3.5-ounce serving)
| Fish | Omega-3 (EPA/DHA, mg) |
|---|---|
| Atlantic salmon | 1,800 |
| Mackerel | 1,000 |
| Sardines | 1,000 |
| Albacore tuna | 700 |
| Herring | 900 |
Fresh, Frozen, or Canned? What to Choose
The heart-healthy benefits of fish do not depend on whether it is fresh, frozen, or canned. Canned fish, such as sardines and salmon, retain high levels of omega-3s and are convenient, affordable options. When choosing canned or packaged fish, consider these tips:
- Pick products packed in water instead of oil to minimize extra calories or unhealthy fats.
- Check sodium content on labels, as some canned varieties can have added salt.
Potential Risks: Mercury and Other Contaminants
While fish is overall beneficial for heart health, some types may contain environmental contaminants such as mercury, dioxins, or PCBs (polychlorinated biphenyls). Fortunately, for most people, the benefits of eating fish greatly outweigh the potential risks.
- Methylmercury can accumulate in large predatory fish such as shark, swordfish, king mackerel, and tilefish. High mercury intake over time can be harmful, especially for children, pregnant, or breastfeeding women.
- Fatty fish recommended for heart health (like salmon, sardines, and trout) tend to be lower in mercury.
- Institutions like the U.S. FDA and EPA offer guidance on safe fish choices for vulnerable populations.
To minimize risk, adults can safely enjoy two to three servings of a variety of low-mercury fish per week. Vulnerable groups should avoid high-mercury fish and focus on the safest options.
Are Fish Oil Supplements as Effective as Eating Fish?
While fish oil supplements contain omega-3s, evidence suggests eating whole fish is more beneficial for heart health than relying solely on supplements. Whole fish supplies additional nutrients, such as vitamin D, selenium, and high-quality protein, that contribute to cardiovascular wellness. Supplements may be useful for those unable to consume enough fish due to dietary restrictions, but should be used after consulting with a healthcare provider.
Other Health Benefits of Eating Fish
- Supports brain and eye development: Especially important during pregnancy and childhood, omega-3s support cognitive growth and eye health.
- May aid depression: Regular fish intake is linked to decreased risk for depression and improvements in mental well-being.
- Helps prevent age-related cognitive decline: Populations consuming more fish exhibit lower risks of dementia and cognitive decline in older age.
- Improves bone and joint health: Some studies report lower risks of rheumatoid arthritis and bone loss in those regularly eating fish.
How to Add More Fish to Your Diet
Making fish a regular part of your weekly meals doesn’t have to be complicated or expensive. Here are some practical suggestions:
- Grill, bake, steam, or poach fish instead of frying to preserve nutrients and limit unhealthy fats.
- Try adding canned sardines or salmon to salads, whole grain toast, or pasta dishes.
- Incorporate fish into globally inspired recipes such as Mediterranean grilled salmon, Asian-style baked mackerel, or Latin American ceviche.
- If new to eating fish, start with milder options like tilapia, cod, or canned light tuna, then gradually add oilier varieties.
- Prepare homemade fish tacos, soups, or stews for added variety.
Frequently Asked Questions: Fish and Heart Health
Q: Is it necessary to eat fish if I already take omega-3 supplements?
A: While supplements provide omega-3s, they do not offer the full nutritional package of whole fish. Eating a variety of fish is the preferred approach whenever possible.
Q: What is the safest way to include fish in my diet?
A: Focus on low-mercury fish like salmon, sardines, trout, and herring. Choose a variety, limit fried or heavily processed fish, and follow local advisories for wild-caught options. Pregnant and breastfeeding people and young children should be extra cautious to avoid high-mercury species.
Q: Are there alternatives to fish for heart-healthy omega-3s?
A: Plant sources (like flaxseeds, chia seeds, walnuts, and canola oil) provide alpha-linolenic acid (ALA). However, the body converts only small amounts to EPA and DHA. Fatty fish remains the most effective dietary source for these essential fats.
Q: Does eating more fish guarantee protection against heart disease?
A: Eating fish is only one aspect of a heart-healthy lifestyle. Maximum benefit comes when combined with other healthy habits—such as regular physical activity, a diet rich in plant foods, avoiding smoking, and managing stress and medical conditions.
Q: Should people with seafood allergies take omega-3 supplements?
A: Those allergic to fish or shellfish should avoid fish-derived supplements and consult their healthcare provider about plant-based omega-3 alternatives.
Key Takeaways
- Eating at least two servings of fatty fish per week significantly lowers your risk of heart disease and early death.
- Fatty fish such as salmon, mackerel, sardines, and herring provide the highest levels of heart-healthy omega-3 fatty acids.
- The cardiovascular benefits of fish far outweigh the potential risks for most people, but it is wise to avoid high-mercury species.
- Whole fish offers more nutritional benefits for heart health than fish oil supplements alone.
- Incorporate a variety of fish into your meals, prepared in heart-healthy ways, for maximum benefit.
For personalized recommendations, especially if you have heart disease or dietary restrictions, consult your healthcare provider or a registered dietitian.
References
- https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/omega-3/art-20045614
- https://www.health.harvard.edu/heart-health/the-story-on-fish-and-heart-health
- https://www.ahajournals.org/doi/10.1161/01.cir.0000132503.19410.6b
- https://californiahealthline.org/morning-breakout/benefits-outweigh-potential-risks-of-eating-fish/
- https://www.healthline.com/nutrition/11-health-benefits-of-fish
- https://pmc.ncbi.nlm.nih.gov/articles/PMC3712371/
- https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/heart-healthy-diet/art-20047702
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