By Mayo Clinic Staff
Sept. 28, 2019
The omega-3 fatty acids in fish are good for your heart. Find out why the heart-healthy benefits of eating fish usually outweigh any risks.
If you're worried about your heart health, eating at least two servings of fish a week could reduce your risk of heart disease.
For many years, the American Heart Association has recommended that people eat fish rich in unsaturated fats at least twice a week. The unsaturated fats in fish are called omega-3 fatty acids. Omega-3 fatty acids and other nutrients in fish may benefit heart health and reduce the risk of dying of heart disease.
Some people are concerned about mercury or other contaminants in seafood. However, the benefits of eating fish as part of a healthy diet usually outweigh the possible risks of exposure to contaminants. Find out how to balance these concerns with adding a healthy amount of fish to your diet.
What are omega-3 fatty acids, and why are they good for your heart?
Omega-3 fatty acids are a type of unsaturated fatty acid that may reduce inflammation throughout the body. Inflammation in the body can damage your blood vessels and lead to heart disease and strokes.
Omega-3 fatty acids may benefit heart health by:
- Decreasing triglycerides
- Lowering blood pressure slightly
- Reducing blood clotting
- Decreasing your risk of strokes and heart failure risk
- Reducing irregular heartbeats
Eating at least two servings a week of fish, particularly fish that's rich in omega-3 fatty acids, appears to reduce the risk of heart disease, particularly sudden cardiac death.
Does it matter what kind of fish you eat?
Although many types of seafood contain small amounts of omega-3 fatty acids, fatty fish contain the most omega-3 fatty acids and seem to be the most beneficial to heart health.
Good omega-3-rich fish options include:
- Salmon
- Sardine
- Atlantic mackerel
- Cod
- Herring
- Lake trout
- Canned, light tuna
