Heart disease remains one of the leading causes of death worldwide. Fortunately, diet plays a critical role in reducing risk—and one food group stands out for its cardiovascular benefits: seafood.
Many types of fish and shellfish are packed with nutrients that help protect the heart. In particular, omega-3 fatty acids—found in fatty fish like salmon, sardines, and mackerel—have been shown to lower blood pressure, reduce inflammation, and improve cholesterol levels. These healthy fats can also help prevent irregular heartbeats and reduce the risk of stroke.
Health experts, including the American Heart Association, recommend eating fish at least twice a week to support heart function and reduce long-term risk. But not all seafood is created equal.
In this article, we’ll highlight the best heart-healthy seafood options and explain how to include more seafood for cardiovascular health in your diet. Whether you’re making changes for prevention or managing existing heart concerns, choosing the right seafood can make a meaningful difference.
Why Seafood Supports Heart Health
Eating seafood regularly is one of the most effective ways to support cardiovascular wellness. The key lies in its high content of omega-3 fatty acids, specifically EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid)—two powerful nutrients with well-documented heart benefits.
These healthy fats help reduce inflammation, a major contributor to heart disease. Omega-3s also improve blood vessel function and circulation, making it easier for the heart to pump efficiently. Research shows that omega-3 rich fish can lower triglyceride levels, modestly reduce blood pressure, and help maintain healthier cholesterol ratios by raising HDL (good) cholesterol.
Another reason fish supports heart health is its naturally low saturated fat content. Unlike red or processed meats, most seafood provides lean protein without contributing to arterial plaque buildup.
Multiple large-scale studies—including those published in the Journal of the American Medical Association and Circulation—link regular consumption of fatty fish to a reduced risk of heart attack, stroke, and cardiac-related death. These findings are strong enough that major health organizations recommend eating fish—especially fatty fish like salmon or mackerel—at least twice a week.
Simply put, when it comes to heart health, seafood delivers science-backed benefits with every bite.
Top Heart-Healthy Seafood Choices
When it comes to protecting your heart, not all seafood is created equal. The best fish for heart health are those rich in omega-3 fatty acids, high-quality protein, and essential micronutrients. Here’s a closer look at top picks supported by science:
🐟 Salmon
Salmon consistently ranks among the best fish for heart health. It’s packed with omega-3s (EPA and DHA), vitamin B12, vitamin D, and the antioxidant selenium. Research shows regular consumption of salmon can reduce inflammation, improve cholesterol levels, and lower the risk of heart disease. Wild-caught varieties typically have the highest omega-3 content.
🐟 Sardines
Sardines for heart health are a smart choice. These small, oily fish are loaded with omega-3s and also provide calcium, iron, and vitamin D—all in a low-mercury package. Because they are low on the food chain, they’re also environmentally sustainable. Their nutrient density makes them especially helpful for older adults at risk of cardiovascular issues.
🐟 Mackerel
Known for its bold flavor and oily texture, mackerel offers a robust dose of omega-3 fatty acids, as well as selenium and coenzyme Q10, which support heart and mitochondrial health. Look for smaller species like Atlantic or Pacific mackerel, which are lower in mercury than king mackerel.
🐟 Trout
Especially rainbow trout, which is often farmed sustainably in the U.S., is rich in omega-3s, protein, and vitamin B12. It’s also one of the more mild-flavored options, making it great for those new to seafood. Trout supports healthy blood vessels and helps lower triglycerides.
🐟 Herring
This traditional favorite in many European diets is another omega-3 powerhouse. Like sardines, herring is small, oily, and packed with beneficial fats. It’s also a great source of vitamin D and can be enjoyed smoked, pickled, or grilled.
🐟 Anchovies
Don’t let their size fool you—anchovies deliver a concentrated punch of omega-3s, calcium, iron, and selenium. Their low mercury content and versatility in dishes like salads, pastas, and sauces make them a smart heart-friendly choice.
🐟 Albacore Tuna (Pole-Caught)
When sourced properly, albacore tuna offers solid amounts of omega-3s. Choose pole- or troll-caught options from the U.S. or Canada, which tend to be lower in mercury. Tuna can be a good once-a-week addition to a heart-healthy diet.
Quick Tip: Aim for at least two servings of fatty fish per week to support heart health, as recommended by the American Heart Association.
What to Avoid: Seafood High in Mercury or Saturated Fat
While seafood offers many heart benefits, some choices can undermine your cardiovascular health. It’s important to limit high-mercury fish, such as king mackerel, shark, swordfish, and tilefish. These species accumulate mercury, which can harm the nervous system and potentially increase heart risks over time, especially with frequent consumption.
Additionally, avoid heavily fried or processed seafood, like fish sticks, fried shrimp, or breaded fish sandwiches. These options often contain unhealthy saturated fats, excess sodium, and added calories, which can negate the positive effects of seafood’s natural nutrients.
To maintain heart health, focus on low-mercury seafood varieties and prepare them using healthy cooking methods like grilling or steaming. Balancing the types of seafood you eat and moderating your intake helps reduce exposure to contaminants while maximizing nutritional benefits.
By choosing wisely, you can enjoy seafood that supports your heart without added risks.
Cooking Tips for Maximum Heart Health
Choosing the right cooking methods is key to preserving the heart benefits of your seafood. Instead of frying, opt for healthier techniques like grilling, baking, steaming, or poaching. These methods keep calories and unhealthy fats low while retaining essential omega-3 fatty acids.
When seasoning, use fresh herbs, lemon juice, and a small amount of olive oil or avocado oil. These ingredients add flavor without the saturated fat found in heavy sauces and butter, which can undermine your heart health.
Pair your seafood with nutrient-rich sides like whole grains (brown rice, quinoa), leafy greens (spinach, kale), and legumes (lentils, chickpeas). This combination not only boosts fiber intake but also supports balanced blood sugar and cholesterol levels.
Following these heart-healthy seafood cooking tips ensures you enjoy delicious meals that protect your cardiovascular system while satisfying your taste buds. Remember, how you prepare your fish matters just as much as the fish you choose.
FAQs About Heart-Healthy Seafood
How often should I eat fish for heart health?
Health experts recommend eating heart-healthy seafood at least two times per week. This frequency helps provide enough omega-3 fatty acids to reduce the risk of heart disease. Aim for fatty fish rich in EPA and DHA, like salmon or sardines.
Is canned tuna or salmon good for the heart?
Yes, canned tuna and salmon are convenient and nutritious options. Choose light tuna or wild-caught salmon varieties to get good amounts of omega-3s with low mercury. They can fit well into a heart-healthy diet.
Can shellfish be heart-healthy?
Shellfish like shrimp, crab, and lobster are generally low in saturated fat and a good source of protein. However, they contain less omega-3 compared to fatty fish. They can be part of a balanced seafood for cardiovascular health plan, especially when prepared healthily.
What is the best fish oil alternative to eating fish?
If you don’t eat fish, fish oil supplements or algal oil (a plant-based omega-3 source) can provide EPA and DHA. However, supplements should complement—not replace—a balanced diet rich in whole foods.
Conclusion
Seafood, especially fatty fish, plays a powerful role in supporting heart health. Choosing heart-healthy seafood rich in omega-3 fatty acids helps reduce inflammation and improves cholesterol levels. Prioritize low-mercury, high omega-3 options like salmon, sardines, and trout to maximize benefits.
Remember, how you prepare your seafood matters. Opt for healthy cooking methods such as grilling, baking, or steaming to retain nutrients and avoid added fats. By making smart choices in both selection and preparation, you can enjoy delicious meals that contribute to a strong and healthy heart.