Fatty fish are packed with nutrients like omega-3 fatty acids, which support heart health and overall wellbeing. With so many options at the seafood counter, though, it's hard to know which fish are really worth buying.
1. Salmon
Registered dietitians and other health professionals often put salmon at the top of their lists. Dietitian Jacqueline Gomes singles out wild Alaskan salmon, including sockeye and coho.
Wild Alaskan salmon is rich in the omega-3s DHA and EPA, which help lower triglycerides, improve cholesterol, and calm inflammation. Gomes adds that these fats also support circulation and protect cells from oxidative stress, which benefits the cardiovascular system as a whole.
Salmon also supplies plenty of protein, potassium, vitamin B12, and selenium. It contains astaxanthin, an antioxidant that supports the brain and may help protect against age-related problems like cognitive decline.
2. Sardines
Despite their size, sardines are a nutritional powerhouse for both heart and brain. Internist and longevity specialist Dr. Amanda Kahn notes that they are high in EPA, DHA, vitamin D, B12, calcium, and selenium. Because they sit low on the food chain, they absorb very little mercury.
Their omega-3 content is high enough that eating them regularly may reduce the need for pricey supplements. They also provide calcium, which the heart relies on to work properly and which helps regulate blood pressure.
3. Rainbow Trout
Rainbow trout is a freshwater fish with plenty of omega-3s, vitamin D, and protein. Kahn describes it as mild in flavor, low in mercury, and responsibly farmed.
Omega-3s and vitamin D both support brain cell function, memory, and mood, which makes trout a good pick for brain health. Some studies link higher vitamin D intake with better cognition and fewer depressive symptoms in older adults, while low intake is tied to a greater dementia risk.
U.S.-farmed rainbow trout earns a "Best Choice" sustainability rating and has low mercury levels, so it's good for you and for the environment.
4. Herring
Herring is a small, oily fish similar to sardines. It provides omega-3s, vitamin D, and vitamin B12 to support the heart and brain. Dietitian Cheryl Mussatto explains that its omega-3s can help lower blood pressure, reduce inflammation, and keep the heartbeat steady.
A 3-ounce serving delivers 11.1 micrograms of B12, over 400% of the daily requirement. B12 is vital for nerve function and for making mood-regulating neurotransmitters such as serotonin and dopamine.
Mussatto says herring is low in mercury and safe to eat regularly. For the most sustainable choices, look for Pacific herring caught in Canada or lake herring (cisco) from Lake Superior.
5. Anchovies
Anchovies are an easy way to boost your omega-3 intake and may lower your risk of heart and brain conditions. A 3-ounce serving covers about 15% of your daily calcium, which the heart needs. They're also rich in iron, which supports oxygen transport, energy production, and the creation of neurotransmitters.
Dr. Elizabeth Rubin Ribak, clinical advisor at Embers Recovery in Phoenix, points out that anchovies pack a lot of nutrients and flavor with little risk of mercury or contaminants, making them ideal for salads and sauces. For the most sustainable options, choose anchovies caught in Chile, Morocco, or Peru.
6. Arctic Char
Arctic char is a freshwater fish with omega-3 levels similar to salmon and trout, but it is considered a more environmentally friendly choice. It is recommended as a sustainable substitute for salmon, and most of what's sold in the U.S. is farmed in Iceland with minimal environmental impact.
Kahn says it offers a salmon-like nutrient profile with sustainable farming. Its flavor is also milder than salmon's, which suits anyone who dislikes a strong "fishy" taste.
Which Fish Should You Limit or Avoid?
Seafood is great for the heart and brain, but it pays to choose wisely. Some species contain high levels of mercury, a toxic metal the body absorbs easily. Frequent exposure can raise mercury levels in the body, which is linked to problems like high blood pressure and heart attack.
Kahn explains that every fish contains trace mercury, but levels peak in large predators such as shark, swordfish, king mackerel, and bigeye tuna. The FDA lists these as highest in mercury:
- King mackerel
- Marlin
- Orange roughy
- Shark
- Tilefish (Gulf of Mexico)
- Swordfish
- Bigeye tuna
Kahn adds that for low-mercury fish, the benefits of omega-3s far outweigh the risks for healthy adults. To limit exposure, she suggests choosing small oily fish, varying the species you eat, and buying sustainably sourced seafood certified by groups like the Marine Stewardship Council or Seafood Watch.
Does Timing Matter?
Not really. Omega-3s build up in the body over time, so eating fatty fish regularly keeps your levels healthy no matter when you eat it. Unlike substances that affect sleep or mood almost immediately, omega-3s work gradually, so consistency matters most. Long-term intake from food or supplements can lower triglycerides, improve cholesterol, and reduce inflammation.
How Do Omega-3s Affect the Heart?
EPA and DHA help regulate inflammation and keep blood vessels working well. They also help manage triglycerides and cholesterol, which may lower the risk of atherosclerosis, the buildup of plaque in the arteries. Higher omega-3 levels have also been associated with a lower risk of high blood pressure, a major risk factor for heart disease.
The American Heart Association recommends eating fish, especially fatty fish, at least twice a week for heart health.
