Not All Fish Are Equal for Heart Health—Here's How to Choose Wisely
Eating fish regularly can boost heart health, but not all types offer the same benefits. The American Heart Association advises at least two servings per week, though some varieties should be limited due to mercury risks. Choosing the right fish can help manage cholesterol, blood pressure and inflammation while keeping calories in check.
Fatty fish like salmon, mackerel, herring, trout, anchovies and sardines are top choices for heart health. Their high omega-3 content helps regulate cholesterol, triglycerides and blood pressure while reducing inflammation. These benefits lower the risk of cardiovascular disease.
Tuna contains less omega-3 than fatty fish but still provides more than other types, making it a useful option. Lean fish such as cod, sole, haddock and halibut are high in protein and low in fat, though some—like tilapia and catfish—may have an unbalanced omega-6 to omega-3 ratio, which could harm heart health. Shellfish, including oysters, mussels and shrimp, also supply omega-3s but may be high in cholesterol. Meanwhile, fish with high mercury levels—such as tilefish, swordfish, shark, king mackerel and bigeye tuna—should be eaten sparingly. The Dietary Guidelines for Americans recommend prioritising low-mercury, omega-3-rich options. Pregnant or breastfeeding individuals are advised to eat 8–12 ounces (two to three servings) of low-mercury fish weekly, favouring salmon, herring or sardines. They should avoid high-mercury species entirely to protect against potential harm.
The right fish choices can improve heart function and reduce disease risk. Following guidelines on servings and mercury levels ensures the benefits outweigh any risks. For most people, two weekly portions of omega-3-rich fish remain a simple way to support long-term health.
