What is the best fish to lower triglycerides?

November 16, 2025 •

3 min read

According to the American Heart Association, eating fatty fish at least twice a week can significantly improve heart health. The key lies in the high concentration of omega-3 fatty acids, which is why choosing the best fish to lower triglycerides is a proactive step towards reducing heart disease risk.

Quick Summary

Fatty fish, such as salmon, mackerel, and sardines, are excellent sources of omega-3 fatty acids shown to significantly reduce triglyceride levels. A heart-healthy diet includes eating these fish regularly, preferably baked or grilled, to manage lipid levels and decrease cardiovascular risk. Specific preparations and varieties are discussed for optimal benefits.

Key Points

Fatty Fish are Key: Cold-water fatty fish such as salmon, mackerel, and sardines are the most effective for lowering triglycerides due to their high omega-3 fatty acid content.
Omega-3s are Powerful: The omega-3s EPA and DHA reduce triglyceride production in the liver and enhance their clearance from the bloodstream.
Eat Two Servings Weekly: The American Heart Association recommends eating at least two 3.5-ounce servings of fatty fish per week for heart health.
Consider Canned Options: Affordable and convenient choices like canned salmon, sardines, and light tuna are excellent sources of beneficial omega-3s.
Healthy Cooking is Essential: Opt for baking, broiling, or grilling fish instead of frying to avoid counteracting health benefits with unhealthy fats.
Consult a Doctor for Supplements: For severely high triglycerides, a doctor may recommend higher-dose prescription omega-3 supplements, which are more concentrated than over-the-counter versions.

Why fatty fish are effective at lowering triglycerides

Fatty fish are rich in long-chain omega-3 polyunsaturated fatty acids, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These compounds play a powerful role in reducing blood triglyceride levels through multiple mechanisms. Omega-3s help decrease the liver's production of very-low-density lipoproteins (VLDL), which are the primary carriers of triglycerides in the bloodstream. Furthermore, they improve the clearance of triglycerides from the blood and reduce inflammation, a factor linked to cardiovascular disease. While all fish offer some nutritional value, the higher omega-3 content in certain varieties makes them superior for this specific health benefit.

The top choices for triglyceride management

While salmon often gets the spotlight, several other fatty fish are also excellent choices. Variety is important for both nutritional benefits and to limit exposure to potential environmental contaminants like mercury. The following list highlights some of the best fish for lowering triglycerides:

Salmon: A cornerstone of heart-healthy diets, wild-caught Alaskan salmon is a particularly potent source of EPA and DHA. It is versatile and widely available.
Mackerel: Atlantic mackerel is another fatty fish with a very high omega-3 content. It's often more affordable than salmon and can be found canned or fresh.
Sardines: Small but mighty, sardines are packed with omega-3s, calcium, and vitamin D. They are inexpensive and excellent when canned or grilled.
Herring: A traditional cold-water fish, herring is an abundant source of omega-3s. It can be pickled, smoked, or fresh.
Trout: Lake trout, in particular, offers a significant amount of omega-3s and is a delicious alternative to salmon.
Albacore Tuna (canned): While large tuna can have higher mercury levels, canned light tuna is a good, low-mercury source of omega-3s. For the highest omega-3 content, choose canned albacore.

Important considerations when choosing fish

Making the right choice involves more than just selecting a fatty fish. The method of preparation and understanding the source are crucial for maximizing health benefits. For instance, baking, broiling, or grilling fish are far healthier than deep-frying it, which adds unhealthy fats that can counteract the benefits of the omega-3s. For canned options, selecting those packed in water rather than oil can help control fat intake. Furthermore, it is always wise to be mindful of sustainable fishing practices and potential mercury levels, especially for vulnerable populations like pregnant women.

Comparison of fish for lowering triglycerides

To help you make informed decisions, here is a comparison of some popular fish, highlighting their omega-3 content and other factors.


Feature	Salmon (Wild)	Mackerel (Atlantic)	Sardines (Canned)	Cod (Lean Fish)
Omega-3s (EPA+DHA)	Very High	Very High	High	Low
Fat Content	High	High	High	Low
Mercury Levels	Low	Low	Low	Very Low
Sustainability	Varies (Wild Alaskan often best)	Good	Excellent	Good
Cooking Methods	Bake, grill, broil	Bake, grill, can be pickled	Grill, use in salads	Bake, broil, pan-sear
Benefits	Reduces triglycerides significantly, supports heart health	Cost-effective, high omega-3s	High in omega-3s, calcium, and vitamin D	High protein, very low fat, but less impact on triglycerides

Cooking techniques for maximum benefit

Preparing fish correctly ensures that you reap the heart-healthy rewards. Avoid cooking methods that add unnecessary saturated fats or trans fats. Instead, focus on simple, clean preparations. For instance, baking a salmon fillet with a squeeze of lemon and some dill preserves its omega-3 content. Grilling mackerel with herbs or broiling trout are other excellent options. Canned sardines or tuna can be easily incorporated into salads or sandwiches for a quick, healthy meal. Adding fish to stir-fries, chowders, or pasta dishes is another flavorful way to increase your intake. Remember, the goal is to enjoy fish regularly while minimizing unhealthy additives.

Conclusion: Making the right choice for your health

When addressing high triglycerides, incorporating fatty fish into your diet is a highly effective strategy. Fish like salmon, mackerel, and sardines, with their rich omega-3 content, have been proven to help reduce triglyceride levels and support overall cardiovascular health. The key is consistency, with experts recommending at least two servings of fatty fish per week. By opting for healthier cooking methods and being mindful of fish types, you can make a delicious and impactful change to your diet. While fish is an important component, it is best implemented as part of a broader heart-healthy lifestyle, including exercise, managing weight, and reducing intake of sugar, refined carbs, and alcohol. If lifestyle changes aren't enough, your healthcare provider may suggest additional measures like prescription omega-3 supplements.

Frequently Asked Questions

The specific components are the long-chain omega-3 fatty acids, primarily eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These healthy fats help to decrease the liver's production of triglycerides.

The American Heart Association recommends at least two servings of fatty fish, totaling about 6 to 8 ounces, per week. For individuals with high triglycerides, a doctor may recommend higher intake or supplements.

While the nutritional content can vary based on the diet of the fish, farmed fish can sometimes have higher omega-3 levels. However, wild-caught fish, especially varieties like wild Alaskan salmon, are often considered a very reliable and high-quality source.

Whole fish offers a broader range of nutrients, but for individuals with very high triglycerides, prescription-strength omega-3 supplements may be necessary. It is crucial to consult a healthcare provider before starting any high-dose fish oil regimen.

You can add fish by grilling salmon fillets for dinner, using canned sardines or tuna in salads, or incorporating mackerel into pasta dishes. There are many simple and healthy recipes available that make incorporating fatty fish easy.

Other effective strategies include regular physical activity (30 minutes most days), losing excess weight, limiting alcohol, reducing sugar and refined carbohydrates, and choosing healthy plant-based fats.

Some fish do have higher mercury levels. The FDA and EPA recommend low-mercury options like salmon, sardines, and canned light tuna. Pregnant women and young children should be particularly mindful of their intake.