Which fish will reduce cholesterol for better heart health?

December 10, 2025 •

3 min read

According to the Centers for Disease Control and Prevention (CDC), millions of adults in the United States have high cholesterol levels. Incorporating seafood, particularly fatty fish, into your diet is a proven strategy to manage this condition, so which fish will reduce cholesterol and support a healthier heart?

Quick Summary

Fatty fish such as salmon and mackerel are rich in omega-3 fatty acids, which significantly lower triglycerides and can help raise 'good' HDL cholesterol, promoting better cardiovascular health.

Key Points

Fatty Fish is Key: Fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids, which are crucial for managing cholesterol.
Omega-3s Lower Triglycerides: These essential fats are known to significantly reduce triglyceride levels in the blood, a major win for heart health.
Choose Healthy Cooking Methods: To preserve the benefits, bake, grill, or steam fish instead of frying it.
Boost 'Good' Cholesterol: Omega-3s can provide a modest increase to HDL ('good') cholesterol levels, further benefiting your lipid profile.
Adhere to AHA Recommendations: The American Heart Association recommends eating at least two servings of fatty fish per week.
Diversify Your Fish Intake: To minimize mercury exposure, opt for a variety of smaller, low-mercury fish like herring, sardines, and trout.

Understanding the role of fish in cholesterol management

High cholesterol is a major risk factor for heart disease. While many people focus on reducing saturated and trans fats, adding certain foods can be just as important. Fish, particularly fatty fish, is a powerhouse of nutrients that benefit cardiovascular health. The key lies in the high concentration of omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are essential fats our bodies cannot produce.

How omega-3s influence cholesterol levels

Omega-3 fatty acids primarily impact heart health by reducing triglyceride levels, a type of fat in the blood. High triglycerides, especially when combined with high LDL (bad) and low HDL (good) cholesterol, are linked to an increased risk of heart disease. Omega-3s also help in other ways:

They may slightly increase levels of HDL cholesterol.
They can lower blood pressure.
They help reduce the risk of developing an irregular heartbeat (arrhythmias).
They can slow the buildup of plaque in the arteries.
They may reduce inflammation throughout the body.

The best fish to reduce cholesterol

For optimal heart health benefits, aim for at least two servings of fatty fish per week, as recommended by the American Heart Association (AHA). A serving is typically 3.5 ounces (100 grams). Here are some of the top choices:

Salmon: A widely available and potent source of omega-3s, particularly EPA and DHA. Wild-caught salmon often has a higher omega-3 content than farmed.
Mackerel: This fatty fish is rich in omega-3s and is a flavorful, heart-healthy choice.
Sardines: Small, oily, and packed with omega-3s, sardines are a nutrient-dense option that is also typically low in mercury.
Herring: Similar to sardines, herring is another small, omega-3-rich fish. It is available fresh, frozen, and canned.
Trout: Freshwater trout is a great source of omega-3s and a good, low-mercury option.
Tuna: Both fresh and canned tuna contain omega-3s. Albacore tuna has higher levels, but light tuna is lower in mercury.
Anchovies: These small, salty fish are concentrated sources of omega-3 fatty acids and can be easily added to sauces or salads.

Comparison of fatty vs. lean fish

While fatty fish offer the most direct cholesterol-lowering benefits due to their high omega-3 content, leaner white fish are still a good, low-fat protein alternative to red meat.


Feature	Fatty Fish (e.g., Salmon, Mackerel)	Lean Fish (e.g., Cod, Haddock)
Omega-3s	High levels of EPA and DHA	Lower levels of omega-3s
Saturated Fat	Minimal saturated fat	Very low saturated fat
Primary Benefit	Actively reduces triglycerides, boosts HDL	Low-fat protein alternative
Cooking Method	Grill, bake, or steam	Bake, steam, or grill

Cooking methods for heart-healthy fish

The way you prepare fish significantly impacts its health benefits. The healthiest cooking methods maximize omega-3 retention and avoid adding unhealthy fats.

Baking or Grilling: These methods use high heat without added oil, preserving the fish's natural healthy fats and flavors.
Steaming: Steaming is a gentle method that locks in moisture and nutrients, making it one of the healthiest cooking options.
Avoid Frying: Frying fish, especially deep-frying, introduces unhealthy fats and calories, which can negate the heart-healthy benefits of the fish.

Considerations for regular consumption

For individuals concerned about mercury, choosing a variety of low-mercury fish can be a smart strategy. Smaller fish like sardines, herring, and anchovies tend to have lower mercury levels. Larger, predatory fish like swordfish and king mackerel should be consumed less frequently. The health benefits of omega-3s from fish generally outweigh any potential risk from mercury for most people, but specific recommendations may vary, particularly for pregnant women and young children.

Conclusion: Making fish a regular part of your diet

Incorporating fatty fish into your diet is a simple and effective strategy to help manage cholesterol and support overall cardiovascular health. By focusing on omega-3-rich options like salmon, mackerel, and sardines, and preparing them using healthy methods such as baking or grilling, you can actively work to lower triglycerides and improve your lipid profile. For specific dietary advice, especially if you have pre-existing health conditions or are considering supplements, it is always best to consult with a healthcare provider.

For more detailed information on omega-3s and heart health, refer to authoritative sources like MedlinePlus.

Frequently Asked Questions

Fish oil supplements primarily help lower high triglyceride levels. While they offer many heart benefits, their effect on lowering LDL (bad) cholesterol is less consistent and they should not be considered a treatment for high cholesterol without a doctor's guidance.

LDL (low-density lipoprotein) is often called 'bad' cholesterol because it contributes to plaque buildup in arteries. HDL (high-density lipoprotein) is the 'good' cholesterol, which helps carry cholesterol away from the arteries to the liver for removal.

The American Heart Association recommends eating at least two servings of fatty fish, such as salmon or mackerel, per week to gain the heart-healthy benefits of omega-3 fatty acids.

If you don't eat fish, you can still get omega-3 fatty acids from plant-based sources like flaxseed, chia seeds, walnuts, and canola oil. However, the EPA and DHA found in fish are more directly beneficial for heart health.

Despite some shellfish having higher dietary cholesterol, they are generally low in saturated fat, which has a larger impact on blood cholesterol levels. For most people, consuming shellfish in moderation as part of a healthy diet does not negatively affect blood cholesterol.

Excellent low-mercury options that are rich in omega-3s include salmon, trout, herring, and sardines. Diversifying your fish intake helps balance nutrient intake and minimize potential mercury exposure.

Yes, frying fish, especially in unhealthy oils, can add trans and saturated fats that counteract the positive effects of the fish's natural omega-3s. It is best to stick to baked, grilled, or steamed preparations.