Which Seafood Is Good for the Heart? Your Guide to Optimal Nutrition

October 7, 2025 •

4 min read

The American Heart Association recommends eating fish at least two times a week to help reduce the risk of cardiovascular disease. Understanding which seafood is good for the heart involves prioritizing specific types of fish rich in omega-3 fatty acids, while also considering factors like mercury content and preparation methods.

Quick Summary

This essential guide explores the top seafood choices for boosting heart health, focusing on fatty fish high in omega-3s like EPA and DHA. It covers how these nutrients benefit the cardiovascular system and provides practical advice on balancing mercury risks and choosing the best preparation methods.

Key Points

Prioritize Fatty Fish: Fish like salmon, sardines, and mackerel are rich in omega-3 fatty acids (EPA and DHA), which are highly beneficial for heart health.
Eat Seafood Twice a Week: The American Heart Association recommends two servings (about 3-4 ounces each) of fish weekly to lower cardiovascular disease risk.
Mind Mercury Levels: Choose low-mercury, high-omega-3 options like salmon and sardines. Larger, predatory fish such as swordfish and king mackerel should be limited, especially for pregnant women and children.
Choose Healthy Preparation Methods: Baking, grilling, broiling, and steaming are superior to deep-frying, which can add unhealthy fats and reduce omega-3 content.
Opt for Whole Seafood Over Supplements: Eating whole fish provides a broader range of nutrients, including vitamins and minerals, that contribute to heart health beyond what supplements offer alone.
Include Shellfish in Moderation: Shellfish like oysters and mussels provide beneficial nutrients, but fatty fish offer a more concentrated source of omega-3s.

The Power of Omega-3 Fatty Acids

The key to seafood's heart-healthy reputation lies in its high concentration of omega-3 fatty acids, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Our bodies cannot produce these essential fats, so they must be obtained through diet. Research has shown that these compounds have a significant protective effect on the cardiovascular system.

How Omega-3s Benefit Your Heart

Omega-3 fatty acids offer several mechanisms for supporting heart health:

Lowering triglycerides: They can significantly reduce blood triglyceride levels, a type of fat linked to an increased risk of heart disease.
Reducing inflammation: Omega-3s have anti-inflammatory properties that help protect blood vessels from damage.
Slightly lowering blood pressure: These fats can help maintain healthy blood pressure levels.
Decreasing irregular heartbeats: They can lower the risk of developing arrhythmias (irregular heartbeats).
Slowing plaque buildup: Omega-3s can help slow the formation of arterial plaques, which can harden and block arteries.

Top Seafood Choices for Heart Health

Not all seafood is created equal when it comes to omega-3 content. Fatty, cold-water fish are the most potent sources. Below is a breakdown of some of the best choices, also taking mercury levels into consideration.

High-Omega-3, Low-Mercury Fish

Salmon: A widely available and excellent source of EPA and DHA. Both wild-caught and farm-raised salmon offer substantial omega-3 benefits.
Sardines: These small, inexpensive fish are packed with omega-3s and are very low in mercury. Canned sardines are a convenient option.
Mackerel: Especially Atlantic mackerel, this is a very high source of omega-3s and low in mercury.
Herring: A staple in many diets, herring offers a significant omega-3 boost.
Rainbow Trout: When farm-raised in the U.S., rainbow trout is a great, low-mercury choice with ample omega-3s.

Shellfish and Other Options

While generally lower in fat than oily fish, many types of shellfish still offer valuable nutrients for heart health.

Oysters and Mussels: These bivalves are good sources of omega-3s, zinc, and vitamin B12.
Shrimp and Scallops: Lower in omega-3s compared to fatty fish but still a heart-healthy choice due to low saturated fat. Concerns about their dietary cholesterol impact have been largely debunked for most healthy individuals.
Canned Light Tuna: An affordable and accessible option, but be mindful of sourcing. Canned light tuna has less mercury than albacore tuna.

How to Choose and Prepare Heart-Healthy Seafood

Maximizing the benefits of seafood involves more than just selecting the right type of fish; preparation and source also play crucial roles. Opting for non-fried methods and paying attention to sourcing can make a significant difference.

Comparison Table: Omega-3s and Mercury Levels


Seafood Type	Omega-3 Levels (EPA + DHA)	Mercury Levels	Best Preparation Methods
Salmon (Wild or Farmed)	High	Low	Baking, Grilling, Broiling
Sardines	High	Low	Canned, baked, or grilled
Atlantic Mackerel	High	Low	Baked, grilled, or smoked
Herring	High	Low	Pickled, baked, or grilled
Rainbow Trout (U.S. Farmed)	High	Low	Baking, grilling, or steaming
Light Canned Tuna	Medium	Medium-Low	Salads, sandwiches
Albacore Canned Tuna	Medium-High	High	Salads (limit intake)
Shrimp/Oysters	Medium-Low	Low	Steamed, sauteed, or grilled
Swordfish/Shark	Varies	Very High	Limit or avoid due to mercury

Wild-Caught vs. Farmed Fish

The debate between wild-caught and farm-raised fish often centers on nutritional content and sustainability. While wild-caught fish may have a leaner profile, modern farming practices have resulted in some farmed varieties, like Atlantic salmon, having comparable or even higher omega-3 levels. The key is to choose responsibly sourced seafood. Smaller fish that are lower on the food chain, whether wild-caught or farmed, generally have lower mercury concentrations.

Seafood vs. Omega-3 Supplements

For most people, obtaining omega-3s directly from seafood is the superior choice over supplements. Whole fish contains a complex matrix of nutrients, including protein, vitamins D and B12, selenium, and other minerals that work together to support overall health. Supplements are not a complete substitute and may lack the synergistic benefits of whole foods. The American Heart Association primarily recommends obtaining omega-3s from food sources, with supplements being an option for those with specific health conditions under a doctor's supervision.

Conclusion: Making Smart Seafood Choices

Making informed seafood choices is a delicious and effective way to protect your cardiovascular health. By focusing on fatty fish like salmon, sardines, and mackerel, and opting for low-mercury varieties, you can ensure a consistent intake of beneficial omega-3s. Combining this with healthy cooking methods like baking or grilling, and eating fish twice a week as recommended by the American Heart Association, will give your heart a significant nutritional advantage. For a detailed guide on dietary recommendations, visit the American Heart Association website.

How to Prepare Heart-Healthy Seafood

Bake or Grill: Instead of frying, bake your salmon or trout in the oven with some herbs and lemon. This method preserves the omega-3s and avoids adding unhealthy fats.
Broil or Steam: Broiling provides a crisp finish with minimal added fat, while steaming is a gentle method that keeps nutrients intact.
Use Healthy Oils: If pan-frying, use a small amount of a heart-healthy oil like olive oil.
Flavor with Herbs and Spices: Enhance the flavor with fresh herbs, garlic, ginger, and citrus instead of relying on excess butter or salt.
Serve with Nutritious Sides: Pair your seafood with whole grains, leafy greens, or roasted vegetables to create a balanced, heart-healthy meal.

A Final Word on Mercury

For most adults, the heart benefits of eating fish far outweigh the potential risks of mercury exposure, especially when consuming low-mercury options. However, sensitive populations like pregnant women and young children should be more cautious and strictly follow FDA guidelines on fish consumption.

Remember, the best approach is a balanced, varied diet. Incorporating a variety of seafood, combined with other healthy food choices, offers the most comprehensive nutritional benefits for a healthy heart.

Frequently Asked Questions

Seafood, particularly fatty fish, is a prime source of long-chain omega-3 fatty acids, specifically EPA and DHA. These compounds help lower triglycerides, reduce blood pressure, decrease inflammation, and prevent irregular heartbeats, all of which support cardiovascular health.

Yes, canned light tuna is a heart-healthy option. It contains omega-3s and is lower in mercury than canned albacore tuna. However, fatty fish like salmon and sardines offer higher omega-3 content overall.

The American Heart Association recommends consuming fish at least two times per week. A serving size is about 3 to 4 ounces, cooked.

For most adults, the benefits of eating fish outweigh the risks of mercury, especially when you focus on low-mercury fish. Pregnant women, nursing mothers, and young children should avoid high-mercury species like shark, swordfish, and king mackerel and follow FDA guidelines.

Health experts generally agree that getting omega-3s from whole fish is better than supplements. Whole seafood provides a richer nutrient profile, including other vitamins and minerals, that contributes synergistically to health. Supplements should only be taken under the guidance of a healthcare provider.

The healthiest cooking methods include baking, grilling, broiling, and steaming. Avoid deep-frying, as it adds saturated and trans fats and can reduce the omega-3 content.

Yes, many types of shellfish like oysters and mussels are heart-healthy. While they have lower omega-3 content compared to fatty fish, they are low in saturated fat and contain other vital nutrients like zinc and vitamin B12. Research suggests dietary cholesterol in shellfish does not negatively impact blood cholesterol for most people.