6 Healthiest Fish to Eat for Your Heart and Brain Health

You’ve probably heard that fish is one of the healthiest foods you can eat, especially for your heart and brain.

That’s because fish is packed with heart-healthy vitamins, minerals and omega-3 fatty acids, which support heart and brain health by reducing inflammation, supporting muscle and nerve function, and reducing heart disease risk factors like high blood pressure.

But certain types of fish provide higher doses of brain- and heart-beneficial nutrients, like omega-3, and contain fewer contaminants that can harm health, like mercury.

Salmon is often recommended by health care providers, such as dietitians, and for good reason. “Wild Alaskan salmon is at the top of my list, including varieties such as sockeye and coho,” said Jacqueline Gomes, RD, Health.

Wild Alaskan salmon is rich in the omega-3 fatty acids docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), which support heart health by lowering triglycerides, improving cholesterol levels, and reducing inflammation.

“These healthy fats also promote circulation and protect against oxidative stress, improving overall cardiovascular well-being,” Gomes said.

In addition to omega-3, salmon is an excellent source of protein and vitamins and minerals such as potassium, B12 and selenium. It also contains the carotenoid antioxidant astaxanthin, which supports brain health and may help protect against age-related diseases, such as cognitive decline.

Even though they’re tiny, sardines contain an impressive amount of heart- and brain-healthy nutrients.

“They are small, low on the food chain and exceptionally high in EPA and DHA, vitamin D, B12, calcium and selenium,” said Amanda Kahn, a board-certified internist and longevity specialist. Health. Because they are so low on the food chain, Khan explained that sardines accumulate very little mercury.

Sardines are so rich in EPA and DHA that studies suggest regular consumption of sardines may reduce the need for expensive omega-3 supplements.

In addition to omega-3, sardines contain other heart-protecting nutrients, such as calcium, necessary for normal heart function and blood pressure regulation.

Rainbow trout is a freshwater fish rich in essential nutrients like omega-3, vitamin D and protein. “Rainbow trout is a mild-tasting, low-mercury, responsibly raised option,” Khan said.

In addition to being rich in omega-3, rainbow trout is also a good source of vitamin D, both of which play a key role in supporting brain cell function, memory and mood regulation, making trout a solid choice for brain health.

In fact, some research shows that high vitamin D intake is associated with improved cognitive function and reduced depressive symptoms in older adults, while low vitamin D intake is associated with increased risk of dementia.

Farm-raised rainbow trout in the United States are considered a “Best Choice” for sustainability by the MSW and have low levels of mercury, making them a good choice for the environment and your health.

Herring is a small, fatty fish that resembles sardines. Herring is packed with nutrients that support heart and brain function and health, like omega-3, vitamin D, and B12.

“It’s rich in omega-3 fatty acids that help lower blood pressure, reduce inflammation, and maintain a regular heart rate,” says Cheryl Mussatto MS, RD, LD. Health.

A 3-ounce serving of herring contains 11.1 micrograms of vitamin B12, which covers more than 400% of your daily needs. B12 is essential for nerve function and the production of neurotransmitters, including serotonin and dopamine, which impact mood regulation.

“Herring is low in mercury, so it’s a wise and safe choice to enjoy regularly,” Mussatto explained. MSW recommends purchasing Canadian-caught Pacific herring or lake herring (also known as cisco) caught in Lake Superior, as these are the most sustainable options.

Anchovies can increase your intake of omega-3 and other nutrients that may reduce your risk of heart and brain diseases.

They contain an impressive amount of calcium, important for heart health. A 3-ounce serving of anchovies provides 15% of your calcium needs. They are also rich in iron, necessary for oxygen transport, energy production, and neurotransmitter production, making them essential for brain health.

“Anchovies are concentrated in nutrients and flavor with minimal contamination or mercury concerns, and are excellent for frequent use in salads or sauces,” said Elizabeth Rubin Ribak, clinical medicine advisor at Embers Recovery in Phoenix, Arizona. Health.

For the most sustainable options, MSW recommends purchasing anchovies caught in Chile, Morocco, or Peru.

Arctic char is a freshwater fish considered highly sustainable by MSW. It contains similar levels of omega-3 to salmon and trout, but is a better choice for the environment.

In fact, MSW recommends arctic char as a sustainable alternative to salmon. Most Arctic char sold in the United States comes from Icelandic farms, which have minimal environmental impact.

“Arctic char offers a nutritional profile similar to salmon with sustainable aquaculture practices,” Kahn explained.

Arctic char also has a milder flavor than salmon, making it a great option for those who prefer a less “fishy” taste.

Although seafood is a healthy option for your brain and heart, it’s important to choose the safest types.

Some species of fish are high in mercury, a heavy metal easily absorbed by the body. Mercury is toxic, and regular consumption of foods high in mercury, such as certain types of fish, can lead to high levels of mercury, linked to health problems like high blood pressure and heart attacks.

“All fish contain at least trace amounts of mercury, but the highest levels are found in large predatory species like shark, swordfish, horse mackerel and bigeye tuna,” Kahn said.

According to the FDA, the fish richest in mercury are:

• King mackerel
• Marlin
• orange roughy
• Shark
• Tilefish (Gulf of Mexico)
• Swordfish
• Bigeye tuna

Kahn explained that for species low in mercury, the benefits of omega-3 far outweigh the risks of mercury exposure, especially for adults without specific health restrictions.

“To minimize exposure, it’s best to favor small, oily fish, rotate species, and look for sustainably sourced options with certifications from organizations like the Marine Stewardship Council (MSC) or Seafood Watch,” she said.

When it comes to supporting heart and brain health, adding seafood to your diet is a smart move.

Oily fish like salmon, sardines, trout and herring are among the healthiest choices thanks to their rich omega-3 content, low mercury levels and high levels of other essential vitamins and minerals.

Try to include at least two servings of these nutrient-rich fish each week to help keep your heart and mind healthy.