6 Healthiest Fish to Eat for Your Heart and Brain Health - المصدر 7

المصدر 7 - Fish is one of the most nutritious foods you can add to your diet — especially if you’re looking to protect your heart, boost your brain, and support long-term health.

Rich in omega-3 fatty acids, high-quality protein, vitamins, and minerals, the right types of fish offer powerful benefits backed by decades of research.

But not all fish are created equal.

Some contain more omega-3s, fewer contaminants, and higher nutritional profiles, making them especially beneficial for cardiovascular and neurological health.

Here are six of the healthiest fish to include in your weekly routine — and exactly why they’re so good for your heart and brain.

1. Salmon

Salmon is often called the king of fish — and for good reason.

Why it’s healthy:

Extremely rich in omega-3 fatty acids (EPA and DHA)

High-quality protein with all essential amino acids

Contains vitamin B12, D, selenium, and potassium

Heart benefits:

Reduces inflammation in arteries

Lowers triglycerides

Improves cholesterol balance

Supports healthy blood pressure

Brain benefits:

Enhances memory and cognitive function

Supports mood regulation

Reduces risk of neurodegenerative diseases

How to eat it:

Grilled, baked, smoked, or pan-seared — salmon is versatile and delicious in almost any dish.

Pro tip:

Wild-caught salmon generally has higher omega-3 levels and fewer contaminants.

2. Sardines

Small but mighty, sardines are among the most nutrient-dense foods you can eat.

Why they’re healthy:

Packed with omega-3s, calcium, and vitamin D

Contain selenium and B vitamins

Low on the food chain — meaning they have minimal mercury

Heart benefits:

Improve artery flexibility

Reduce inflammation

Strengthen heart muscle function

Brain benefits:

Boost focus and memory

Support neurotransmitter production

Improve mood and reduce anxiety

How to eat them:

Add sardines to salads, pasta, toast, or eat them straight from the can with a squeeze of lemon.

Pro tip:

Choose sardines packed in olive oil for extra heart-healthy fats.

3. Mackerel

Mackerel is a fatty fish with one of the highest omega-3 concentrations of all edible fish.

Why it’s healthy:

Rich in EPA and DHA

Contains vitamins B12, D, and selenium

Provides superior high-quality protein

Heart benefits:

Lowers LDL cholesterol

Raises HDL (“good”) cholesterol

Reduces risk of blocked arteries

Brain benefits:

Enhances neural development

Improves learning and memory

Supports mood stabilization

How to eat it:

Delicious grilled, smoked, or roasted with herbs and lemon.

Pro tip:

Avoid king mackerel — it’s higher in mercury. Choose Atlantic or Pacific mackerel instead.

4. Trout

Mild, tender, and easy to cook, trout is an excellent choice for both beginners and experienced seafood lovers.

Why it’s healthy:

High in omega-3s

Low in mercury

Packed with B vitamins and antioxidants

Heart benefits:

Helps maintain healthy blood pressure

Reduces cholesterol

Supports artery health

Brain benefits:

Improves concentration

Reduces age-related cognitive decline

Supports overall mental clarity

How to eat it:

Pan-fried or oven-baked with garlic, dill, or lemon.

Pro tip:

Rainbow trout — especially farmed in freshwater — is one of the safest, cleanest fish available.

5. Tuna (Light or Skipjack)

Tuna is convenient, affordable, and full of nutrients — especially when choosing lighter varieties.

Why it’s healthy:

Contains omega-3s, vitamin D, and selenium

High in lean protein

Low-fat yet nutrient-dense

Heart benefits:

Supports healthy cholesterol levels

Reduces inflammation

Strengthens heart function

Brain benefits:

Improves reaction time

Supports neurotransmitter activity

Boosts overall cognitive performance

How to eat it:

Perfect in salads, sandwiches, sushi, or grilled steaks.

Pro tip:

Choose light tuna (skipjack) over albacore — it has far lower mercury levels.

6. Herring

A traditional favorite in many cultures, herring is one of the best sources of omega-3s.

Why it’s healthy:

High in DHA and EPA

Contains vitamin D and selenium

Naturally low in contaminants

Heart benefits:

Supports artery flexibility

Reduces chronic inflammation

Helps maintain healthy circulation

Brain benefits:

Supports memory formation

Helps protect neurons

Reduces risk of cognitive decline

How to eat it:

Pickled, smoked, grilled, or served on dark bread with onions.

Pro tip:

Smoked herring is delicious, but choose low-sodium versions to protect your heart.