You’ve probably heard that fish is one of the healthiest foods you can eat, especially for your heart and brain.

This is because fish is packed with vitamins, minerals, and heart-healthy omega-3 fatty acids, which promote heart and brain health by reducing inflammation, supporting muscle and nerve function, and lowering heart disease risk factors like high blood pressure. 

But some types of fish deliver higher doses of brain and heart-supportive nutrients, like omega-3s, and are lower in contaminants that can harm health, like mercury. 

1. Salmon

Salmon is often recommended by healthcare providers, like registered dietitians, and for good reason. “Wild Alaskan Salmon is at the top of my list, including varieties such as Sockeye and Coho," Jacqueline Gomes, RD, told Health. 

Wild Alaskan salmon is rich in the omega-3 fatty acids docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), which support heart health by lowering triglycerides, improving cholesterol levels, and reducing inflammation.1

“These healthy fats also promote circulation and protect against oxidative stress, enhancing overall cardiovascular wellness,” said Gomes.

In addition to omega-3s, salmon is an excellent source of protein and vitamins and minerals such as potassium, B12, and selenium. It's also packed with the carotenoid antioxidant astaxanthin, which supports brain health and may help protect against age-related conditions, such as cognitive decline.2

2. Sardines

Though they’re tiny, sardines pack an impressive amount of heart- and brain-healthy nutrients. 

”They’re small, low on the food chain, and exceptionally rich in EPA and DHA, vitamin D, B12, calcium, and selenium," Amanda Kahn, Board-Certified Internist and Longevity Specialist, told Health. Because they’re so low on the food chain, Khan explained that sardines accumulate very little mercury.

Sardines are so high in EPA and DHA that studies suggest that eating sardines regularly could reduce the need for pricey omega-3 supplements.3

In addition to omega-3s, sardines contain other heart-protective nutrients, such as calcium, which is required for the normal functioning of the heart and for blood pressure regulation. 

3. Rainbow Trout

Rainbow trout is a freshwater fish that’s rich in essential nutrients like omega-3s, vitamin D, and protein. “Rainbow trout is a mild-tasting, low-mercury, responsibly raised option,” said Khan.

In addition to being rich in omega-3s, rainbow trout is also a good source of vitamin D, both of which play key roles in supporting brain cell function, memory, and mood regulation, making trout a solid choice for brain health.4

In fact, some research shows high vitamin D intake is associated with improved cognitive function and reduced depressive symptoms in older adults, while low vitamin intake is associated with an increased risk for dementia.56

Farmed rainbow trout raised in the U.S. are considered a “Best Choice” for sustainability by the MSW, and have low mercury levels, making them a good choice for the environment and your health.7

4. Herring

Herring are small, oily fish that are similar to sardines. Herring are packed with nutrients that support the function and health of the heart and brain, such as omega-3s, vitamin D, and B12. 

“It’s rich in omega-3 fats that help lower blood pressure, reduce inflammation, and support a steady heartbeat," Cheryl Mussatto MS, RD, LD, told Health.

A 3-ounce serving of herring has 11.1 micrograms of vitamin B12, which covers over 400% of your daily needs. B12 is essential for nerve function and the production of neurotransmitters, including serotonin and dopamine, which impact mood regulation.8

“Herring is low in mercury, so it’s a smart, safe choice to enjoy regularly,” explained Mussatto. MSW recommends buying Pacific herring caught in Canada or lake herring (also known as cisco) caught in Lake Superior, as these are the most sustainable options.9

5. Anchovies

Anchovies can boost your intake of omega-3s and other nutrients that can lower your risk of heart and brain-related conditions. 

They contain an impressive amount of calcium, which is important for heart health. A 3-ounce serving of anchovies covers 15% of your calcium needs.10 They are also high in iron, which is needed for oxygen transport, energy production, and producing neurotransmitters, making them crucial for a healthy brain.11

“Anchovies are concentrated with nutrients and flavor with minimal concerns for contamination or mercury, and are excellent for frequent use in salads or sauces,” Elizabeth Rubin Ribak, M.D. clinical advisor at Embers Recovery in Phoenix, AZ, told Health. 

For the most sustainable options, MSW recommends buying anchovies caught in Chile, Morocco, or Peru.12

6. Arctic Char

Arctic char is a freshwater fish that’s considered highly sustainable by MSW. It contains levels of omega-3s similar to those in salmon and trout, but is a better choice for the environment.13

In fact, MSW recommends arctic char as a sustainable alternative to salmon. Most of the arctic char sold in the U.S. comes from farms in Iceland, which have minimal environmental impact.14 

“Arctic char offers a salmon-like nutrient profile with sustainable aquaculture practices,” explained Kahn. 

Arctic char also has a milder flavor than salmon, making it a great option for those who prefer a less “fishy” taste.

Fish to Limit or Avoid

While seafood is a healthy option for your brain and heart, it’s important to choose the safest types. 

Some fish species are high in mercury, a heavy metal that’s readily absorbed by the body. Mercury is toxic, and regularly eating foods high in mercury, like some kinds of fish, can lead to high mercury levels,  which is linked to health issues like high blood pressure and heart attack.15

“All fish contain at least trace amounts of mercury, but the highest levels occur in large, predatory species like shark, swordfish, king mackerel, and bigeye tuna,” said Kahn. 

According to the FDA, fish highest in mercury are:16

• King mackerel
• Marlin
• Orange roughy
• Shark
• Tilefish (Gulf of Mexico)
• Swordfish
• Bigeye Tuna

Kahn explained that 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 exposure, it’s best to favor small, oily fish, rotate species, and look for sustainably sourced options with certifications from organizations like Marine Stewardship Council (MSC) or Seafood Watch,” she said.

The Bottom Line

When it comes to supporting heart and brain health, adding seafood to your diet is a smart move. 

Fatty fish such as salmon, sardines, trout, and herring are among the healthiest choices thanks to their rich omega-3 content, low mercury levels, and high levels of other essential vitamins and minerals. 

Aim to include at least two servings of these nutrient-dense fish each week to help keep your heart and mind healthy.