Fish is often recommended for good heart health because it’s the best dietary source of omega-3 fatty acids. Omega-3s support heart health by lowering heart disease risk factors, like high blood lipid levels and inflammation. But does it matter when you eat your fish in terms of supporting healthy omega-3 levels and overall heart health?
When it comes to omega-3s, consistency matters more than timing. Omega-3s build up in your body over time, so if you’re regularly eating omega-3-rich foods, like fatty fish, or taking omega-3 supplements, your body will be able to maintain healthy levels.
Omega-3s work differently than nutrients and compounds that can have an immediate impact on things like sleep or mood. Instead, their benefits build over time, meaning consistent intake is what matters most for supporting heart health, brain function, and other long-term health outcomes.
Research shows that long-term intake of omega-3-rich foods like fatty fish and omega-3 supplements can improve health by lowering triglycerides, improving cholesterol levels, and reducing inflammation. Regularly including omega-3–rich fish in a heart-healthy diet is what makes the difference in your omega-3 levels and heart health.
Omega-3 fatty acids, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), help regulate inflammation throughout the body, supporting healthy blood vessel function, an essential component of heart health.
They also play a role in managing blood lipids, such as triglycerides and cholesterol, which can lower the risk of atherosclerosis, or plaque buildup in the arteries.
Having high omega-3 levels has also been associated with a lower risk of high blood pressure, which is a risk factor for heart disease.
Health organizations such as the American Heart Association (AHA) recommend eating fish, particularly fatty fish, at least twice per week to support and protect heart health.
The following fish have high omega-3 content, low mercury levels, and strong evidence supporting their cardiovascular benefits:
- Salmon: Salmon is rich in EPA and DHA, which have been shown to help lower blood lipid levels, reduce inflammation, and support healthy blood vessel function and circulation. Salmon also provides high-quality protein and nutrients like potassium, vitamin B12, and selenium, all of which support cardiovascular health.
- Sardines: Sardines are packed with EPA and DHA omega-3s. Sardines are also low on the food chain and accumulate very little mercury, making them safe to eat frequently.
- Rainbow trout: Rainbow trout is also low in mercury and a great source of vitamin D, a nutrient that’s important for blood vessel function and blood pressure control.
- Herring: Herring is a small, and oily fish that’s an excellent source of vitamin B12, which plays a role in regulating homocysteine levels. Homocysteine is an amino acid that can increase cardiovascular risk when levels rise too high in the body. It’s also low in mercury.
- Anchovies: Anchovies are rich in omega-3 fatty acids and provide calcium, which supports healthy heart contraction and blood vessel function. They’re also low in mercury.
- Arctic char: Arctic char provides omega-3s, high-quality protein, and essential micronutrients that support cardiovascular function, like vitamin D and potassium.
