7 Fatty Fish High in Omega-3s for Heart and Brain Health

Fatty fish, including salmon, herring, and sardines, are excellent sources of omega-3 fatty acids, essential fats crucial for maintaining heart and brain health. Since the body cannot produce omega-3 fatty acids on its own, you will need to include them in your diet.

1. Salmon

EPA/DHA: 1.0 to 3.0 grams per 3-oz serving (wild salmon)

Salmon is either wild-caught or farmed. It provides essential omega-3 fatty acids—eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)—which support heart and brain health:

Farmed salmon contains more fatty acids than wild salmon, but has higher levels of omega-6 fatty acids. Omega-3s like EPA and DHA reduce inflammation, lower triglycerides, and benefit cardiovascular and cognitive function, while excessive omega-6 intake may increase inflammation.

DHA is helpful for brain development and improved cognitive abilities in children. It may also help to reduce age-related cognitive decline.

Of note, salmon roe (eggs) are even higher in omega-3s, with 2.70 grams of EPA/DHA per 3-ounce (oz) serving.

2. Halibut

EPA/DHA: 2.21 grams per 3-oz serving

Halibut is a nutrient-dense fish found in both Pacific and Atlantic waters, known for its high levels of omega-3 fatty acids, lean protein, vitamins, and minerals. 

It contains above-average omega-3 content, which can help reduce the risk of heart disease by lowering blood pressure, reducing triglycerides, increasing beneficial high-density lipoprotein (HDL) cholesterol, and preventing blood clots.

Additionally, halibut can improve brain health by supporting cognitive function and lowering your risk of neurodegenerative diseases.

3. Herring

EPA/DHA: 1.7 to 1.8 grams per 3-oz serving

Herring is a globally available whitefish rich in omega-3 fatty acids, potassium, vitamin E, and selenium:

• A 143-gram (about 5-ounce) fillet contains 599 milligrams (mg) of potassium, about 25% of the recommended daily value (RDV), which helps regulate blood pressure and support heart function.
• Fresh herring provides 1.96 mg of vitamin E, or 13% of the RDV, and 66.9 mcg of selenium—122% of the RDV. Both are essential antioxidants that help strengthen the immune system, improve nerve function and memory, and reduce the risk of neurological conditions.

4. Sardines

EPA/DHA: 1.0 to 1.74 grams per 3-oz serving

Sardines are a tiny but nutrient-rich fish. In fact, a 2023 study found sardines may be better for heart health than fish oil supplements, with one three-ounce serving providing up to 1.74 grams of omega-3 fatty acids.

In addition to omega-3s, sardines are an excellent source of:

• Calcium
• Potassium
• Magnesium
• Zinc
• Iron
• Taurine
• Arginine

All of these are essential nutrients vital for reducing inflammation and oxidative stress. Oxidative stress is an imbalance between free radicals and antioxidants in the body that can lead to cell and tissue damage and various diseases.

For brain function, sardines provide DHA, EPA, and essential vitamins and minerals, including:

• Vitamin D to support cognitive health
• Vitamin B12 for improved nerve function and memory
• Selenium to reduce oxidative stress and lower the risk of neurodegenerative diseases

5. Trout

EPA/DHA: 1.0 grams per 3-oz serving

Trout, including rainbow and brown trout, is a healthy freshwater fish with low levels of mercury. Trout provides omega-3 fatty acids, vitamin D, vitamin B12, and selenium for heart, brain, and nerve health.

One trout fillet contains 765 mg of potassium (22% of the daily value), which helps regulate heart rate and blood pressure, potentially reducing the risk of hypertension, heart disease, and stroke.

6.  Mackerel

EPA/DHA: 0.35 to 1.80 grams per 3-oz serving

Mackerel is a flavorful and nutrient-rich oily fish found in the tropical seas. In addition to its generous omega-3 fatty acids, it is rich in protein, vitamin D, and B vitamins, including B12.

Mackerel also contains minerals such as selenium and copper. Research suggests that regular consumption of mackerel is linked to improved cholesterol levels, enhanced bone health, and optimal brain and heart health.

King mackerel contains high levels of mercury and should be eaten infrequently, while Atlantic mackerel and canned mackerel are low in mercury and safer to eat more often.

7. Fresh Tuna

EPA/DPA: 0.25 to 1.30 grams per 3-oz serving

Fresh tuna provides high-quality protein, EPA, and DHA. Eating tuna regularly can help lower heart disease risk by improving cholesterol and supporting cardiovascular health. It also supplies essential vitamins and minerals that support brain function and may slow cognitive decline.

How to Add Fatty Fish to Your Diet

Including fatty fish in your diet is a tasty way to get the benefits of omega-3 fatty acids. The American Heart Association recommends eating fatty fish at least twice a week to boost heart and brain health.

Some things to keep in mind about mercury exposure:

• Opt for fish low in mercury and limit those higher in mercury, like shark or swordfish.
• Young children and pregnant or breastfeeding persons should limit their intake of fish and shellfish.
• Always check local guidelines for the safety of locally caught fish. If you’re unsure, it’s generally safe to eat up to 6 ounces per week.
• Removing the skin and surface fat before cooking can help reduce mercury exposure.

By following these tips, you can enjoy the nutritional perks of fatty fish while staying safe. For personalized advice, talk to a healthcare provider.