Eating fish is widely recommended by nutritionists and doctors alike for its rich protein content and heart-healthy omega-3 fatty acids. But, not all fish are equally beneficial, especially for heart health. Some types offer significant cardiovascular benefits by reducing the risk of heart disease, lowering blood pressure, and balancing cholesterol levels. Here’s a guide to the top eight fish that benefit heart health, along with important tips on choosing the healthiest varieties and cooking them for optimal nutrition.

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Why Fish is Heart-Healthy

Fish is an excellent source of omega-3 fatty acids, a type of polyunsaturated fat that benefits heart health in multiple ways:

  • Lowers triglyceride levels
  • Reduces irregular heartbeats
  • Prevents plaque buildup in arteries
  • Decreases blood pressure

However, not all fish are ideal, as some may contain harmful chemicals like PCBs, dioxins, or high mercury levels, which can reduce their health benefits. The following eight fish are among the best options for heart health.

1. Atlantic Mackerel

Atlantic mackerel is a flavorful, omega-3-rich fish, providing around 21 grams of protein per 85-gram fillet. It’s also packed with vitamin B12, selenium, phosphorus, and niacin. Compared to other mackerel species, Atlantic mackerel is lower in mercury, making it safer to eat.

  • Cooking Tips: Atlantic mackerel tastes best when baked, broiled, grilled, or poached. These cooking methods retain its nutritional value and flavor.
  • Additional Benefits: Known to improve mental health, Atlantic mackerel’s omega-3 content can reduce symptoms of depression.

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2. Sardines

Sardines come in various sizes and are nutrient-dense, providing calcium, protein, B12, and omega-3 fatty acids. Sardines are available canned or frozen, though it’s best to check labels for sodium and trans fat levels.

  • Cooking Tips: Sardines can be added to salads, used as a snack, or included in main dishes. Look for simple, healthy recipes to preserve their nutrients.
  • Health Tip: Choose canned sardines with lower sodium content to maximize heart health benefits.

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3. Tuna

Tuna is loved for its rich flavor and versatility in recipes like sandwiches and sushi. However, since tuna contains moderate levels of mercury, it’s advisable to eat it in moderation.

  • Nutrient Profile: Rich in potassium, magnesium, iron, and various vitamins, tuna’s omega-3 content helps balance cholesterol, which aids heart function.
  • Additional Benefits: Omega-3 and potassium work together to lower blood pressure, reducing heart attack and stroke risks.

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4. Salmon

Salmon, a cold-water fish, offers significant heart benefits and is an excellent source of EPA, DHA, and selenium. This combination supports heart health by lowering blood pressure and inflammation.

  • Cooking Tips: Salmon is widely available in fresh, frozen, or canned forms, making it easy to add to your diet. Baking, grilling, or poaching are preferred methods to retain nutrients.
  • Frequency: Eating salmon twice a week can contribute to improved cardiovascular health.

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5. Lake Trout

When buying lake trout, it’s best to choose fish raised in freshwater or flowing river water, as they tend to have lower levels of contaminants.

  • Cooking Tips: Lake trout can be baked, broiled, grilled, or sautéed for a tasty and heart-healthy meal. Avoid canned varieties, as they often contain high sodium levels.
  • Additional Benefits: Rich in omega-3s, lake trout helps reduce cholesterol levels, supporting cardiovascular health.

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6. Anchovies

Anchovies are nutrient-dense and loaded with potassium, zinc, sodium, iron, calcium, magnesium, and a range of vitamins like niacin, riboflavin, and B12. This makes them a top choice for heart health.

  • Cooking Tips: Though not everyone loves their taste, anchovies can be enjoyed in salads or scrambled eggs, adding a nutritional boost.
  • Health Benefit: High in omega-3 fatty acids, anchovies lower cholesterol, improving heart health.

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7. Herring

Part of the sardine family, herring is a valuable source of healthy fats, especially omega-3s. Canned herring is available in pickled or smoked forms, which are delicious but may be high in sodium.

  • Cooking Tips: To enjoy herring while limiting sodium, opt for fresh varieties when available.
  • Nutritional Benefit: Besides omega-3s, herring provides essential vitamins and minerals, but consume it in moderation due to its sodium content.

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8. Codfish and Cod Liver Oil

Codfish is a modest source of omega-3s compared to other fish but still offers heart health benefits. Cod liver oil is particularly rich in vitamin A and other essential nutrients.

  • Health Benefit: A teaspoon of cod liver oil can meet almost all of the recommended daily vitamin A intake. It also contains vitamin E, D, B12, and omega-6 fatty acids, which support overall cardiovascular health.

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What to Look for When Buying Heart-Healthy Fish

  1. Freshness
    Look for fish with clear eyes, a firm texture, and a fresh smell. Fresh fish is more likely to retain its nutrients.

  2. Source
    Choose fish from sustainable sources and ask your fishmonger about where and how the fish was raised or caught.

  3. Mercury Content
    Avoid fish high in mercury, such as swordfish, shark, and tilefish. Opt for fish lower in mercury levels, such as salmon, sardines, and Atlantic mackerel.

  4. Sodium Levels in Canned Fish
    Check the sodium content when buying canned fish. High sodium levels can reduce the cardiovascular benefits.

Health Benefits of Omega-3s in Fish

  1. Improves Heart Function
    Omega-3s lower triglyceride levels, helping to prevent plaque buildup and reducing the risk of heart disease.

  2. Reduces Blood Pressure
    Fish high in potassium, like tuna and salmon, help relax blood vessels, lowering blood pressure naturally.

  3. Decreases Inflammation
    Chronic inflammation is linked to many heart issues, and omega-3s help reduce inflammation, supporting cardiovascular health.

  4. Supports Mental Health
    Omega-3s have been shown to alleviate symptoms of depression and reduce stress, adding to their overall health benefits.

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Possible Downsides of Consuming Fish

While fish offers many heart benefits, there are some considerations:

  • Mercury Exposure
    Certain fish, especially larger ones, have higher mercury levels, which can be harmful if consumed frequently. Choose low-mercury fish like salmon or sardines.

  • Chemical Contamination
    Some fish may contain PCBs or dioxins due to environmental pollution, reducing their health benefits. When possible, buy fish from certified sustainable sources.

  • Sodium in Processed Fish
    Canned and smoked fish varieties often have high sodium levels, which can impact blood pressure. Opt for fresh or low-sodium canned options.

Conclusion: Embrace Heart-Healthy Fish in Your Diet

Including heart-healthy fish in your diet offers numerous benefits, from improving cardiovascular function to supporting mental well-being. By choosing low-mercury options and being mindful of sodium levels in processed varieties, you can enjoy fish safely and reap their health benefits. Aim to include a variety of these eight fish in your weekly meals for a balanced, nutrient-rich diet that promotes long-term heart health.