Three leading cardiologists agree that salmon, mackerel, and sardines deserve a regular spot on your plate, yet most people fall short of this simple dietary safeguard.
When it comes to protecting the heart, exercise and quitting smoking are only half the battle. The other half is fought in the kitchen, according to three prominent cardiologists who recently rallied behind one surprisingly accessible food group: oily fish. Their message is unequivocal—eating fatty fish like salmon, mackerel, and sardines several times a week could significantly lower your risk of coronary artery disease, yet the vast majority of people never get nearly enough.
The advice draws on decades of scientific observation. As far back as the early 1970s, two Danish researchers noted something remarkable: the Inuit population of Greenland had astonishingly low rates of coronary heart disease. Later studies linked this phenomenon to their traditional diet, which was rich in fatty fish, seals, and whales. Dr. Aaron Klein, a cardiologist at Tufts Medical Center, explained that when researchers dug deeper, they identified omega-3 fatty acids—abundant in these marine foods—as a likely key player in the community’s heart health.
Two Critical Fatty Acids, One Powerful Food
So what exactly makes oily fish so special? Dr. C. Michael Drabant, a cardiologist with the Miami Cardiac & Vascular Institute at Baptist Health South Florida, points to two specific omega-3s: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) . These compounds have been shown to help lower triglycerides, reduce blood pressure, and support healthy blood vessel function. Dr. Warren Weinberg, director of the Adult Congenital Heart Disease Program at Northwell Health’s Lenox Hill Hospital, adds that these fish also carry anti-inflammatory properties, which can help lower the risk of coronary artery disease over time.
How Much Fish Should You Eat?
The recommended serving is straightforward. Dr. Drabant suggests eating about two portions of fish per week, with each portion weighing roughly 3 to 4 ounces (85 to 113 grams). That’s about the size of a deck of cards or the palm of your hand. Oily varieties—including salmon, herring, mackerel, sardines, lake trout, and longfin tuna—are the best choices because their healthy fats are distributed throughout the flesh, not just concentrated in the liver.
Preparation matters just as much as portion size. Grilling, baking, or broiling is preferred over frying, which can add unhealthy fats and extra calories. Dr. Drabant also emphasizes that swapping fish for red or processed meats offers a compound benefit: you’re not only adding heart-healthy nutrients but also cutting back on saturated fat and sodium. This is precisely why both the Mediterranean diet and the DASH diet feature fish as a cornerstone.
Don’t Like Fish? Here’s the Alternative
For those who simply can’t stomach seafood, there’s no need to panic. Dr. Weinberg notes that omega-3s can also be obtained from plant-based sources such as flaxseeds, chia seeds, walnuts, and algae oil. However, the body converts these plant-derived omega-3s less efficiently, so fish remains the most potent source.
Still, the doctors caution against fixating on any single “superfood.” No one meal will magically protect your heart, they warn. The real key lies in adopting a broader, sustainable dietary pattern. That means filling your plate with a rainbow of fruits and vegetables, using olive oil as a primary fat, snacking on nuts in moderation, and minimizing sugar, salt, and ultra-processed foods.
The Takeaway
Heart health isn’t about perfection—it’s about consistency. As the cardiologists stress, protecting your heart requires a multi-pronged approach that combines diet, exercise, and lifestyle habits. Rather than chasing the latest trendy ingredient, focus on making oily fish, whole produce, nuts, and minimally processed foods regular fixtures on your table. Over time, these everyday choices compound into lasting protection for your most vital organ.
Based on insights from Tufts Medical Center, Miami Cardiac & Vascular Institute, Northwell Health, and U.S. CDC data.