The Best Time to Eat Fish for Omega-3s and Heart Health

Fish is often recommended for good heart health because it is the best dietary source of omega-3 fatty acids. Omega-3s support heart health by reducing risk factors for heart disease, such as high blood lipid levels and inflammation. But is it important to eat fish to maintain healthy omega-3 levels and overall good heart health?

When it comes to omega-3, consistency is more important than timing. Omega-3 builds up in your body over time, so if you regularly eat foods rich in omega-3, like oily fish, or take omega-3 supplements, your body will be able to maintain healthy levels.

Omega-3s act differently than nutrients and compounds that can have an immediate impact on things like sleep or mood. Instead, their benefits accumulate over time, meaning consistent intake is what matters most for supporting heart health, brain function, and other long-term health outcomes.

Research shows that long-term consumption of omega-3-rich foods like oily fish and omega-3 supplements can improve health by reducing triglycerides, improving cholesterol levels, and reducing inflammation. Regularly including omega-3-rich fish in a heart-healthy diet is what makes the difference in your omega-3 levels and heart health.

Omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), help regulate inflammation throughout the body, promoting healthy blood vessel function, an essential component of heart health.

They also play a role in managing blood lipids, such as triglycerides and cholesterol, which may reduce the risk of atherosclerosis, or plaque buildup in the arteries.

High levels of omega-3 have also been linked to a lower risk of high blood pressure, a risk factor for heart disease.

Health organizations such as the American Heart Association (AHA) recommend eating fish, especially fatty fish, at least twice a week to support and protect heart health.

The following fish have high omega-3 content, low mercury levels, and strong evidence supporting their cardiovascular benefits:

• Salmon: Salmon is rich in EPA and DHA, which help lower blood lipid levels, reduce inflammation, and promote healthy blood vessel function and circulation. Salmon also provides high-quality protein and nutrients like potassium, vitamin B12, and selenium, all of which support cardiovascular health.
• Sardines: Sardines are full of EPA and DHA omega-3s. Sardines are also low on the food chain and accumulate very little mercury, making them safe for frequent consumption.
• Rainbow trout: Rainbow trout is also low in mercury and is an excellent source of vitamin D, an important nutrient for blood vessel function and blood pressure control.
• Herring: Herring is a small, oily fish that is an excellent source of vitamin B12, which plays a role in regulating homocysteine ​​levels. Homocysteine ​​is an amino acid that can increase cardiovascular risk when levels are too high in the body. It is also low in mercury.
• Anchovies: Anchovies are rich in omega-3 fatty acids and provide calcium, which supports healthy heart contraction and blood vessel function. They are also low in mercury.
• Arctic char: Arctic char provides omega-3, high-quality protein, and essential micronutrients that support cardiovascular function, such as vitamin D and potassium.