Six nutrient-rich fish experts recommend for heart, brain health

Health experts identified six types of fish that offer the greatest benefits for heart and brain health, thanks to their high levels of omega-3 fatty acids, vitamins and minerals while remaining relatively low in mercury.

Registered dietitians and medical experts told Health that choosing fish rich in EPA and DHA omega-3 fatty acids can support cardiovascular function, brain health and reduce inflammation.

Salmon tops the list

Wild Alaskan salmon, particularly Sockeye and Coho varieties, ranked among the healthiest choices.

Experts said salmon is rich in omega-3 fatty acids, high-quality protein, potassium, vitamin B12 and selenium. It also contains astaxanthin, an antioxidant linked to brain health and protection against age-related cognitive decline.

Sardines, trout and herring offer major benefits

Sardines were highlighted for their high levels of EPA, DHA, vitamin D, calcium and vitamin B12 while containing very little mercury because they are low on the food chain.

Rainbow trout was recommended as another low-mercury option, providing omega-3s, vitamin D and protein that support memory, mood and overall brain function.

Herring also made the list due to its omega-3 content and exceptionally high vitamin B12 levels, which are essential for nerve health and neurotransmitter production.

Anchovies and Arctic char complete the list

Anchovies were praised for delivering omega-3 fatty acids, calcium and iron with minimal mercury concerns, making them suitable for regular consumption.

Arctic char was recognised as a sustainable alternative to salmon, offering a similar nutrient profile and omega-3 content while having a milder flavour.

Fish to limit due to mercury

While fish is generally considered a healthy dietary choice, experts advised limiting species known to contain high mercury levels.

According to the US Food and Drug Administration (FDA), fish highest in mercury include king mackerel, marlin, orange roughy, shark, Gulf of Mexico tilefish, swordfish and bigeye tuna.

Experts recommended choosing smaller oily fish, rotating seafood choices and selecting sustainably sourced options whenever possible to maximise health benefits while reducing mercury exposure.