Fatty fish are among the most nutritious foods you can include in your diet, offering a rich source of omega-3 fatty acids, high-quality protein, vitamins, and minerals. Omega-3s, which the body cannot produce on its own, are essential for maintaining heart and brain health. These healthy fats help reduce inflammation , lower triglycerides, regulate blood pressure, and improve cognitive function, making them crucial for overall wellness at any age. Regular consumption of fatty fish has been linked to a reduced risk of heart disease, stroke, and age-related cognitive decline. From salmon to sardines, each type of fatty fish provides unique nutrients that support heart, brain, and nerve health. Including these fish in your diet can be a delicious and natural way to protect your body and mind.







Best fatty fish rich in omega-3s for heart and brain health





The recommends eating fatty fish at least twice a week to reap the benefits of omega-3 fatty acids. Choosing low-mercury fish like salmon, sardines, trout, or mackerel is safer for regular consumption. Pregnant or breastfeeding individuals and young children should follow local guidelines for fish intake. Removing the skin and surface fat before cooking can help lower mercury exposure. By adding fatty fish to your meals regularly, you can naturally support your heart, brain, and overall health while enjoying a variety of flavours and textures.





Salmon



Salmon is one of the most popular fatty fish and is widely known for its high omega-3 content. These omega-3s, called EPA and DHA, help reduce inflammation, lower harmful triglycerides, and support brain health. DHA is especially important for brain development in children and may help prevent age-related memory decline in adults. Farmed salmon generally has more fat overall, including omega-6 fatty acids, so it’s best to balance it with other sources of omega-3s. Salmon roe, or eggs, contains even higher levels of omega-3s, making it a powerful addition for heart and brain health.








Halibut



Halibut is a large, nutrient-packed fish found in both the Atlantic and Pacific Oceans. It is rich in omega-3s, lean protein, vitamins, and minerals. Eating halibut can help reduce the risk of heart disease by lowering blood pressure, increasing good HDL cholesterol, and preventing blood clots. Its omega-3 content also benefits brain health by supporting cognitive function and potentially lowering the risk of neurodegenerative conditions. Halibut is ideal for those looking for a mild-flavored fish that is also highly nutritious.





Herring



Herring is a small, silvery fish that is high in omega-3 fatty acids, potassium, vitamin E, and selenium. Potassium helps regulate blood pressure and supports heart function, while vitamin E and selenium act as antioxidants to protect cells from damage, improve nerve function, and strengthen memory. Eating herring regularly can contribute to better heart health and cognitive function. It is often available fresh, smoked, or pickled, making it a versatile option for meals.





Tuna



Fresh tuna is another excellent source of omega-3s and high-quality protein. Regular tuna consumption can help improve cholesterol, support heart health, and maintain brain function. Tuna also provides vitamins and minerals, including vitamin D, B12, and selenium, which help reduce inflammation and support cognitive abilities. To reduce mercury exposure, choose low-mercury options like skipjack or light tuna and eat it in moderation.





Sardines





Sardines may be small, but they are packed with nutrients. Just one three-ounce serving provides over a gram of omega-3 fatty acids. Sardines also offer calcium, magnesium, potassium, iron, zinc, taurine, and arginine, all of which help reduce inflammation and oxidative stress, protecting your body at the cellular level. Additionally, sardines provide vitamin D and B12, which are vital for nerve health, cognitive function, and reducing the risk of age-related brain decline. Canned sardines are convenient, affordable, and can easily be added to salads, sandwiches, or pasta.







Trout

Trout, including rainbow and brown varieties, is a freshwater fish low in mercury and high in omega-3 fatty acids. It also provides vitamins D and B12, selenium, and potassium. Potassium helps regulate blood pressure and heart rate, reducing the risk of heart disease and stroke. Trout’s nutrient combination supports brain function, nerve health, and cardiovascular wellness. Baking, grilling, or pan-searing trout preserves its nutrients and makes it a delicious option for weekly meals.





Mackerel



Mackerel is an oily fish rich in omega-3s, protein, vitamin D, and B vitamins. It also contains selenium and copper, which are essential for brain, heart, and bone health. Eating mackerel regularly can improve cholesterol levels, support brain function, and strengthen the cardiovascular system. However, king mackerel contains higher mercury, so it should be eaten sparingly, while Atlantic or canned mackerel are safer for frequent consumption. Its rich, flavorful taste makes it ideal for grilling, smoking, or broiling.






Disclaimer: This article is for general informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of a qualified healthcare provider regarding any medical condition or lifestyle change.





Also Read: