Fish is widely recognized as one of the healthiest dietary choices, particularly beneficial for heart and brain health. This is attributed to its rich content of essential vitamins, minerals, and heart-healthy omega-3 fatty acids. These nutrients collectively promote cardiovascular and cognitive well-being by reducing inflammation, supporting proper muscle and nerve function, and mitigating risk factors for heart disease, such as high blood pressure. However, certain types of fish offer superior doses of brain and heart-supportive nutrients, like omega-3s, while simultaneously presenting lower levels of contaminants, such as mercury, which can be detrimental to health.

Healthcare professionals frequently recommend specific fish varieties for their exceptional nutritional profiles. Wild Alaskan Salmon, including Sockeye and Coho varieties, is highly praised. It is abundant in the omega-3 fatty acids docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), which bolster heart health by lowering triglycerides, enhancing cholesterol levels, and reducing inflammation. These healthy fats also improve circulation and offer protection against oxidative stress, thereby fostering overall cardiovascular wellness. Beyond omega-3s, salmon is an excellent source of protein and vital vitamins and minerals such as potassium, B12, and selenium. It also contains astaxanthin, a carotenoid antioxidant that supports brain health and may offer protection against age-related cognitive decline.

Sardines, despite their small size, are remarkably dense in heart- and brain-healthy nutrients. Being low on the food chain, they accumulate very little mercury. They are exceptionally rich in EPA and DHA, along with vitamin D, B12, calcium, and selenium. Studies suggest that regular consumption of sardines could even reduce the need for costly omega-3 supplements. Furthermore, sardines provide other heart-protective nutrients, such as calcium, which is crucial for normal heart function and blood pressure regulation.

Rainbow trout, a freshwater fish, is another excellent option, rich in omega-3s, vitamin D, and protein. It is noted for its mild taste, low mercury levels, and responsible farming practices. Both omega-3s and vitamin D play pivotal roles in supporting brain cell function, memory, and mood regulation, making trout a strong choice for cognitive health. Research indicates that high vitamin D intake is linked to improved cognitive function and reduced depressive symptoms in older adults, while low intake is associated with an increased risk for dementia. Farmed rainbow trout raised in the U.S. are considered a “Best Choice” for sustainability by the Marine Stewardship Council (MSW), further endorsing their health and environmental benefits.

Herring are small, oily fish, akin to sardines, that are packed with nutrients vital for heart and brain health, including omega-3s, vitamin D, and B12. Their omega-3 content helps lower blood pressure, reduce inflammation, and support a steady heartbeat. A 3-ounce serving of herring provides over 400% of the daily recommended B12 intake, a vitamin essential for nerve function and the production of neurotransmitters like serotonin and dopamine, which regulate mood. Herring are low in mercury, making them a safe choice for regular consumption. Sustainable options recommended by MSW include Pacific herring caught in Canada or lake herring (cisco) from Lake Superior.

Anchovies can significantly boost the intake of omega-3s and other nutrients that mitigate the risk of heart and brain-related conditions. They contain a substantial amount of calcium, with a 3-ounce serving meeting 15% of daily calcium needs, which is important for heart health. They are also high in iron, critical for oxygen transport, energy production, and neurotransmitter synthesis, all essential for a healthy brain. Anchovies are concentrated with nutrients and flavor, with minimal concerns for contamination or mercury, making them excellent for frequent use in salads or sauces. For sustainable choices, MSW recommends anchovies caught in Chile, Morocco, or Peru.

Arctic char is a freshwater fish highly regarded for its sustainability by MSW, even recommended as a sustainable alternative to salmon. It offers omega-3 levels comparable to salmon and trout. Most arctic char sold in the U.S. originates from Icelandic farms, known for their minimal environmental impact. Arctic char provides a nutrient profile similar to salmon but with sustainable aquaculture practices and a milder flavor, appealing to those who prefer a less “fishy” taste.

While seafood generally offers health benefits, it is crucial to select the safest types. Some fish species contain high levels of mercury, a toxic heavy metal that, when consumed regularly, can lead to elevated mercury levels in the body. This is linked to various health issues, including high blood pressure and heart attacks. Fish species with the highest mercury levels are typically large, predatory fish such as shark, swordfish, king mackerel, and bigeye tuna. According to the FDA, other fish highest in mercury include marlin, orange roughy, and tilefish (from the Gulf of Mexico).

For low-mercury species, the benefits of omega-3s far outweigh the risks of mercury exposure, especially for adults without specific health restrictions. To minimize mercury exposure, it is advisable to favor small, oily fish, rotate different species, and seek out sustainably sourced options bearing certifications from organizations like the Marine Stewardship Council (MSC) or Seafood Watch. The bottom line for supporting heart and brain health is to incorporate seafood into your diet. Fatty fish such as salmon, sardines, trout, and herring are among the healthiest choices due to their rich omega-3 content, low mercury levels, and high concentrations of other essential vitamins and minerals. Aim for at least two servings of these nutrient-dense fish each week to maintain optimal heart and brain health.