The Best Fish To Eat To Improve Your Heart Health

Seafood isn't just for savoring; most filets offer a wealth of health benefits, too. Apart from being a great source of protein, many varieties of fish also contains omega-3 fatty acids, which are known to improve heart health. Since certain types of fish have more than others, we consulted Angel Luk, a registered dietitian, to find out the best fish to eat to improve heart health.

According to Luk, "If we're looking at the amount of omega-3 fatty acids per ounce of cooked fish, then herring and salmon would be hard to beat at roughly 2,150 milligrams of EPA/DHA per 3.5-ounce (or 100-gram) cooked portion." EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are two types of omega-3 fatty acids found in fish, crustaceans, and marine flora like algae. These fatty acids are not only essential to heart health as they can help lower triglycerides and reduce peripheral artery disease and other major coronary events, but Luk says that they "also help reduce inflammation in the body as well as support brain and eye development [for] infants and during pregnancy."

If you have trouble finding fresh herring and salmon at your local fish counter, Luk states that "sardines and mackerel have very high EPA/DHA levels, just not quite as high as herring and salmon." Both are common canned fish varieties that you can find packed in water or heart-healthy olive oils — and we've got plenty of recommendations for how to cook with tinned fish.

Herring and salmon are both fatty, oily fish that are delicious and easy to prepare. Salmon is a very popular option with a luxuriously rich flavor and flaky texture for which we have countless recipes, including 15 baked salmon recipes for busy weeknights that are all easy, hands-off, and healthy. Pan-frying seasoned fish in some olive oil, like we do in this classic blackened salmon recipe, is one of the most flavorful ways to enjoy filets without sacrificing any health benefits. If you'd rather not add any more fat to the mix, you can always poach salmon in a seasoned liquid.

As for herring, it may not be as popular as salmon, but its oily nature is great for unique styles of preparation. Pickled herring is a dish beloved by Swedish chefs, not to mention a mainstay in Jewish and Nordic cuisines. So, you could pick up a jar of pickled herring without having to make any yourself. In fact, out of the five best ways to prepare herring, according to a Michelin-awarded chef, four of them include pickled preparations. The pickling process doesn't significantly deplete those heart-healthy, omega-3 fatty acids, nor its high protein and fat-soluble minerals and vitamins. However, it does add a lot of extra sodium. If you want to reduce your salt intake, you can make a brine with just vinegar, sugar, and water. Otherwise, the healthiest option is to grill or bake fresh filets.