There’s no one magic heart-healthy food, but this one comes pretty close to that title.
Reviewed by Dietitian Katey Davidson, M.Sc.FN, RD, CPT
Key Points
- Cardiologists recommend eating fatty fish to support heart health.
- Eating fatty fish twice weekly may support healthy cholesterol and triglyceride levels.
- Pair fatty fish with a balanced lifestyle for better long-term heart health.
No one is immune to cardiovascular disease. A range of factors can increase your risk, including lifestyle, genetics and family history. But given that it’s the leading cause of death among both men and women in the U.S., it’s important to follow a heart-healthy lifestyle to reduce your risk and help manage it.
What you eat plays a major role. “Diet is one of the few cardiovascular risk factors you have direct daily control over, and it acts on nearly every mechanism that drives heart disease at once,” says Muzamil Khawaja, M.D. “What you eat directly shapes your cholesterol and triglyceride levels, blood pressure, blood sugar and insulin sensitivity, body weight and even the level of inflammation circulating in your blood vessels.”
While many foods can help keep your heart healthy—such as fiber-rich fruits, vegetables and whole grains—fatty fish are among the top contenders. Learn why cardiologists say fatty fish is king for heart health, plus tips on how to incorporate it into your diet.
Why Fatty Fish Is Great for Heart Health
Fatty fish, such as salmon, mackerel, sardines and trout, are uniquely rich in heart-healthy omega-3 fatty acids, which support cardiovascular health in more ways than one.
It May Support Healthy Cholesterol Levels
Cholesterol is a complex topic, but it’s generally divided into “good” (HDL) and “bad” (LDL and VLDL) cholesterol. HDL helps remove excess LDL cholesterol from the bloodstream and carries it to the liver for removal from the body.
Fatty fish may support healthy HDL levels thanks to their high omega-3 fatty acid content, particularly DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid).
“We always talk about reducing LDL, the bad cholesterol, and don’t get me wrong, we need to in many patients, but what about the good kind, HDL,” says Rajesh S. Banker, M.D., M.P.H. “Fatty fish can help boost HDL and maintain healthy, unobstructed blood flow through the arteries.”
It May Help Lower Triglycerides
Cholesterol isn’t the only fat in your blood that affects heart health. Triglycerides are a type of fat that circulates in your bloodstream and is stored as energy in adipose (fat) tissue. While your body needs some triglycerides for normal function, consistently high levels increase your risk of heart disease.
“The omega-3 fatty acids in fatty fish, EPA and DHA, reduce the liver’s production of triglyceride-rich particles called VLDL,” says Khawaja. “High triglycerides are an independent risk factor for heart disease and are especially common in people with insulin resistance or metabolic syndrome, so lowering them meaningfully reduces cardiovascular risk.”
It May Help Lower Chronic Inflammation
Chronic, low-grade inflammation damages the lining of blood vessels and fuels every stage of atherosclerosis, a narrowing of the arteries caused by plaque buildup. That’s why cardiologists now recognize chronic, low-grade inflammation as an important contributor to cardiovascular disease.
“Systemic inflammation is a massive stressor on the cardiovascular system and overall health,” says Banker.
Omega-3 fatty acids found in fatty fish may help combat inflammation. “Quality fatty fish provides strong anti-inflammatory benefits that can stabilize the vascular system and lower the risk of cardiac events,” explains Banker.
It May Help You Maintain a Healthy Heart Rhythm
Your heart’s electrical system, known as the cardiac conduction system, is responsible for every single heartbeat. Regularly eating fatty fish may help support your heart’s electrical activity, as well as other aspects of cardiovascular function.
“Omega-3 fatty acids also support the normal electrical function of the heart and help blood vessels remain flexible and healthy,” explains Rick Snyder, M.D., FACC. “While fatty fish isn’t a replacement for medication when it’s needed, regularly including it as part of a balanced diet contributes to long-term cardiovascular wellness.”
How to Eat More Fatty Fish
The American Heart Association recommends eating at least two servings (about 3 ounces each) of fatty fish per week to support heart health. Here are a few cardiologist-approved ways to incorporate more fatty fish into your meals.
- Buy Tinned Fish. You don’t need to buy fresh—or even frozen—fish to reap the heart-healthy benefits. Tinned fish is often more budget-friendly than fresh fish, and you can stock up without worrying about it spoiling quickly. “Keep canned sardines or anchovies on hand for a quick, low-effort addition to salads, toast or pasta,” suggests Khawaja.
- Swap Out Other Proteins for Fish. “Choosing grilled or baked fish instead of processed meats or foods high in saturated fat can help improve cholesterol levels and support a healthier overall eating pattern,” Snyder says. “It’s another example of how small substitutions can have meaningful benefits over time.”
- Experiment in the Kitchen. The easiest way to eat more fish is to try different recipes. From salmon bites and tuna sandwiches to sushi rolls and pasta dishes, there are countless ways to enjoy it.
Other Tips for Heart Health
Eating fatty fish is just one of many things you can do to keep your heart healthy as you age. Consider these additional tips from our experts:
- Eat More Plants. “Beyond fatty fish, a heart-healthy pattern (Mediterranean or DASH-style) emphasizing vegetables, fruits, whole grains, legumes and healthy fats like olive oil—while limiting red meat, processed foods and added sugar—works on cholesterol, blood pressure and weight all at once,” Khawaja says. “No single food replaces the benefit of an overall healthy eating pattern.”
- Exercise Regularly. Moving your body every day can keep your heart functioning at its best. “I always tell people to make a habit of doing this even if you just start with five minutes daily,” says Renato Apolito, M.D. Exercise may also increase HDL cholesterol, he adds.
- Don’t Smoke. “Smoking damages the lining of blood vessels, accelerates plaque buildup and dramatically raises the risk of heart attack, stroke and peripheral artery disease,” Khawaja says. “It’s one of the single most modifiable risk factors—quitting produces measurable cardiovascular benefits within just a few years.”
- Prioritize Quality Sleep. Quality may matter more than quantity. “Sleep quality, and I do emphasize quality over quantity, is critical,” says Banker. “I recommend to all my patients that they get at least seven hours of sleep, but there will be variances between people. Some may feel optimized at six while others need eight or nine.”
Our Expert Take
Adding fatty fish to your diet is one of the best ways to support heart health. It may help improve cholesterol and triglyceride levels, reduce inflammation and support a healthy heart rhythm. Pair that with a balanced diet, regular exercise and quality sleep, and you’ll be setting yourself up for better long-term heart health.
“Cardiovascular risk is cumulative and largely reversible if you act early,” Khawaja says. “Heart disease doesn’t appear overnight—it’s the result of years of small, compounding choices around diet, activity, sleep and risk factor control.”
If you can do one thing for your heart this week, try adding more fatty fish to your plate.