What is the best fish to eat for your heart? A complete nutritional guide

October 1, 2025 •

4 min read

The American Heart Association recommends eating fish at least twice a week, and regularly consuming fatty fish is strongly linked to a lower risk of cardiovascular disease. So, what is the best fish to eat for your heart? The answer depends on balancing high omega-3 content with low mercury levels for maximum benefit.

Quick Summary

This guide details the top fatty fish rich in omega-3 fatty acids for superior heart health. It outlines which fish are high in beneficial nutrients, identifies species to avoid due to high mercury, and provides tips for preparation and sourcing.

Key Points

Prioritize Fatty Fish: Focus on options like salmon, sardines, and mackerel, which are rich in heart-protective omega-3 fatty acids.
Eat Fish Twice a Week: The American Heart Association recommends at least two servings of fatty fish per week to reduce the risk of cardiovascular disease.
Choose Low-Mercury Options: For most adults, the benefits outweigh the risks, but limit consumption of high-mercury fish such as shark, swordfish, and King mackerel.
Opt for Healthy Cooking Methods: Bake, grill, or poach fish to preserve omega-3s and avoid adding unhealthy fats found in deep-frying.
Consider Sustainability: For an eco-conscious choice, look for fish with sustainability certifications, and remember that smaller, shorter-lived species like sardines often have lower environmental impact.
Vary Your Fish Intake: Eating a variety of different low-mercury fish ensures a broader range of nutrients and minimizes potential exposure to specific contaminants.

The Power of Omega-3 Fatty Acids

Omega-3 fatty acids, specifically EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), are crucial for heart health. The human body cannot produce these essential nutrients, so they must be obtained through diet. These fatty acids contribute to a healthier cardiovascular system by performing several key functions:

Reducing triglycerides: High levels of these blood fats are a risk factor for heart disease.
Lowering blood pressure: Omega-3s can help slightly reduce blood pressure.
Slowing plaque development: They can help slow the buildup of plaque in arteries, which causes them to harden and narrow.
Decreasing irregular heartbeats: They can lower the risk of arrhythmias.

While all fish contain some omega-3s, fatty fish from cold waters contain the highest concentrations and provide the most significant heart benefits.

The Best Fish for Your Heart

When selecting fish for a heart-healthy diet, focus on those that are both high in beneficial omega-3s and low in contaminants like mercury. Here are some of the top choices:

Salmon

Salmon is a versatile and excellent source of heart-healthy omega-3s, and is widely recommended by cardiologists.

Wild-caught vs. Farmed: While both are good sources of omega-3s, wild-caught salmon tends to be leaner, and some varieties of farmed salmon contain more fat, including both healthy and saturated fats. For sustainability and lower contaminants, sourcing is important.
Preparation: Grilled or baked salmon is a healthy main course, and canned salmon is a cost-effective alternative for salads or sandwiches.

Sardines

These small, oily fish are nutrition powerhouses, offering high omega-3 content and low mercury levels.

Canned vs. Fresh: Canned sardines are particularly nutritious because the bones and skin are edible, providing an excellent source of calcium and vitamin D.
Serving suggestions: Serve them on whole-grain crackers or toss them into a salad for an omega-3 boost.

Mackerel

Atlantic and Pacific mackerel are high in omega-3s and low in mercury.

Important note: Be sure to differentiate between these and King mackerel, which contains high levels of mercury and should be limited.
Flavor: Mackerel has a rich, meaty flavor that pairs well with acidic or spicy condiments.

Herring

Like sardines, herring is an oily fish that is high in omega-3s and low in mercury. It is also a good source of protein and vitamin D.

Trout

Freshwater trout is a heart-healthy choice that provides omega-3s and is low in mercury. It can be found both farmed and wild, with farmed rainbow trout often being a sustainable option.

Fish to Limit or Avoid

Some fish species contain higher levels of mercury due to their position higher up the food chain. For most adults, moderate consumption is not a major concern, but it is wise to limit intake, especially for pregnant women, nursing mothers, and young children.

Highest mercury fish to avoid or limit:

Shark
Swordfish
King Mackerel
Tilefish (especially from the Gulf of Mexico)
Bigeye Tuna
Marlin

Cooking Methods Matter

How you prepare your fish can impact its health benefits. To get the most out of your heart-healthy fish, stick to these methods:

Baking: A simple and healthy option that requires minimal added fat.
Grilling: This method provides a smoky flavor without heavy oils.
Broiling: Quick and easy, broiling can create a delicious, crispy top layer.
Poaching or Steaming: These moist-heat methods preserve omega-3s and don't require added fats.

Avoid deep-frying fish, as it can destroy beneficial omega-3s and add unhealthy saturated and trans fats. Using excessive salt or butter when cooking can also counteract the heart-healthy benefits.

Comparing Fish Options for Heart Health


Feature	Salmon	Sardines	Atlantic Mackerel	Canned Light Tuna	Tilapia
Omega-3 Content	High	High	High	Medium	Low
Mercury Level	Low	Very Low	Low	Low	Very Low
Heart Health Benefits	Excellent; high omega-3s and nutrients	Excellent; very high omega-3s, calcium, and vitamin D	Excellent; high omega-3s and minerals	Good; medium omega-3s	Low; lacks high omega-3 content
Convenience	Fresh, frozen, or canned	Canned or fresh	Fresh, canned, or smoked	Highly convenient canned	Fresh or frozen

Conclusion: Making the Right Choice for Your Heart

To get the most out of your diet, prioritize fatty fish with high omega-3 and low mercury content. Salmon, sardines, and Atlantic mackerel are among the best choices, offering exceptional heart-protective benefits. Incorporating these fish into your diet twice a week, prepared by baking, grilling, or poaching, can significantly contribute to your cardiovascular well-being. For peace of mind, consult the FDA and EPA guidelines on mercury levels, especially for at-risk individuals, and consider sustainability labels like the Marine Stewardship Council (MSC) when purchasing. By making informed choices, you can ensure a delicious and heart-healthy meal.

For more detailed information on omega-3 fatty acids and heart health, refer to the American Heart Association's resource on fish.

Frequently Asked Questions

Fish with the highest omega-3 content include salmon, sardines, Atlantic mackerel, and herring. A serving of these can provide a substantial amount of EPA and DHA.

The American Heart Association recommends two servings of fatty fish per week. A single serving is about 3.5 ounces cooked (about 100 grams).

Yes, canned sardines and salmon are excellent heart-healthy options. Canned sardines, in particular, provide extra calcium from their edible bones. Choose varieties packed in water or olive oil and watch the sodium content.

Both wild-caught and farm-raised fish offer heart-healthy benefits. While nutritional profiles can vary, farmed salmon may sometimes have more omega-3s than wild due to their diet. Consider both health and environmental impact when choosing.

For most healthy adults, the benefits of eating fish outweigh the risks from mercury. However, for pregnant women, nursing mothers, and young children, mercury can harm the developing brain. Limiting high-mercury fish like shark and swordfish is recommended for these groups.

While fish is the best dietary source of omega-3s, supplements are an option. Foods like flaxseed, chia seeds, and walnuts also contain omega-3s (ALA), but the EPA and DHA found in fish are considered more directly beneficial for the heart. Consult a doctor before starting any supplement regimen.

Canned light (skipjack) tuna is a good, low-mercury option, but has less omega-3 than fattier fish like salmon. Bluefin and Bigeye tuna have higher mercury levels and should be eaten in moderation.