Strokes and heart disease remain two of the leading causes of death and disability worldwide. While genetics and lifestyle factors play significant roles, mounting evidence shows that what we eat can dramatically influence our risk. Among the many foods touted for cardiovascular protection, experts are increasingly pointing to one standout: fatty fish rich in omega-3 fatty acids. This article explores why fatty fish may be the #1 food to combat strokes and heart disease, the science behind its benefits, and how to incorporate it into your diet for optimal heart and brain health123.
Cardiovascular disease, which includes heart attacks and strokes, is responsible for millions of deaths each year. High blood pressure, high cholesterol, diabetes, obesity, and smoking are well-known risk factors, but diet is a modifiable factor that can have a profound impact456. The American Heart Association and leading cardiologists consistently emphasize the importance of dietary choices in both prevention and management of these conditions462.
A heart-healthy diet is rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. Such a diet helps:
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Lower blood pressure
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Reduce cholesterol
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Decrease inflammation
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Maintain healthy body weight
But among all these foods, experts are increasingly highlighting one group as especially powerful: fatty fish123.
Fatty fish are those with a high content of omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Common examples include:
These fish are not only delicious and versatile but also pack a nutritional punch that is hard to match.
Omega-3 fatty acids are essential fats, meaning our bodies cannot produce them and must obtain them from food. EPA and DHA, found abundantly in fatty fish, have been shown to:
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Lower triglycerides (a type of blood fat)
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Reduce inflammation
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Improve cholesterol profiles (increase HDL, lower LDL)
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Lower blood pressure
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Reduce the risk of blood clots
These effects combine to significantly reduce the risk of both heart attacks and strokes.
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consistently find that people who eat fatty fish regularly have a lower risk of heart disease and stroke compared to those who do not123.
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and randomized controlled trials show that even one to two servings of fatty fish per week can reduce the risk of major cardiovascular events, including heart attacks and strokes893.
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suggest that omega-3s may lower blood pressure and, through this mechanism, reduce the risk of ischemic stroke9.
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have demonstrated that fish oil supplementation can improve heart rate variability, reduce arrhythmias, and lower the risk of sudden cardiac death8.
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High blood pressure is a leading risk factor for both heart disease and stroke. Omega-3s help relax blood vessels, improve their flexibility, and reduce resistance, leading to lower blood pressure193.
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Chronic inflammation damages blood vessels and accelerates the buildup of plaque (atherosclerosis). Omega-3s have potent anti-inflammatory effects, helping to protect arteries and reduce the risk of plaque rupture, which can trigger heart attacks and strokes1289.
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Omega-3s lower triglycerides and can modestly raise HDL (“good”) cholesterol, both of which are linked to reduced cardiovascular risk1283.
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By making platelets less “sticky,” omega-3s reduce the likelihood of dangerous blood clots that can block arteries in the heart or brain189.
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Omega-3s help stabilize the electrical activity of the heart, reducing the risk of arrhythmias that can lead to sudden cardiac death83.
Cardiologists, dietitians, and public health organizations are nearly unanimous in their praise for fatty fish:
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: “The science linking fatty fish and heart health continues to evolve, but the evidence still points to omega-3s as a way to further protect against heart attacks and strokes”3.
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: Recommends eating at least two servings of fatty fish per week for cardiovascular protection623.
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: “Omega-3 may indirectly reduce the incidence of ischemic stroke by lowering blood pressure. Thus, blood pressure modulation might be one of the mechanisms through which Omega-3 prevents ischemic stroke”9.
While fatty fish may be the #1 food, experts also recommend a variety of other foods for heart and brain health:
| Food Group | Key Nutrients/Benefits | Cardiovascular Impact |
|---|---|---|
| Leafy Greens | Nitrates, potassium, antioxidants | Lower blood pressure, reduce stroke risk10112 |
| Nuts (esp. walnuts) | Omega-3s, fiber, antioxidants | Lower cholesterol, reduce inflammation4102 |
| Whole Grains | Fiber, vitamins, minerals | Lower cholesterol, improve blood sugar611 |
| Berries | Antioxidants, fiber | Reduce inflammation, improve vessel health11 |
| Avocado | Monounsaturated fats, potassium | Lower cholesterol, support heart rhythm1112 |
| Legumes/Beans | Fiber, protein, minerals | Lower cholesterol, stabilize blood sugar62 |
| Dark Chocolate | Flavonoids, magnesium | Improve vessel function, lower blood pressure2 |
While all these foods are beneficial, fatty fish stands out for its unique combination of omega-3s and proven impact on both heart and brain health123.
Most experts recommend:
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Examples of a serving: a palm-sized piece of grilled salmon, a can of sardines, or a fillet of mackerel.
For those who do not eat fish, plant-based sources of omega-3s (like flaxseed, chia seeds, and walnuts) are beneficial, but the conversion to EPA and DHA is limited. Supplements can be considered, but whole food sources are preferred for maximum benefit273.
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with herbs and lemon for a simple, delicious meal.
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to salads or whole-grain toast.
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with grilled trout or salmon.
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with fatty fish like tuna or salmon.
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in salads, patties, or sandwiches for convenience.
While some fish (like shark, swordfish, and king mackerel) are high in mercury, most fatty fish recommended for heart health (salmon, sardines, trout) are low in mercury and safe for regular consumption23.
Supplements can be helpful for those who cannot eat fish, but whole fish provides additional nutrients and is associated with better outcomes in studies. Always consult your healthcare provider before starting supplements, especially if you have underlying health conditions or take medications783.
The Mediterranean diet, which emphasizes fatty fish, olive oil, vegetables, whole grains, and nuts, is consistently linked to lower rates of heart disease and stroke. This eating pattern provides a blueprint for incorporating fatty fish and other heart-healthy foods into your daily routine562.
The evidence is clear: fatty fish rich in omega-3 fatty acids are the #1 food experts recommend to combat strokes and heart disease. Their unique ability to lower blood pressure, reduce inflammation, improve cholesterol, prevent blood clots, and support heart rhythm makes them a cornerstone of cardiovascular protection12893.
By making fatty fish a regular part of your diet—alongside other heart-healthy foods—you can take a powerful step toward safeguarding your heart and brain for years to come.
- https://www.eatingwell.com/food-you-should-limit-to-reduce-stroke-risk-11728448
- https://rollingout.com/2025/06/01/9-heart-healthy-foods-medical-experts/
- https://www.health.harvard.edu/heart-health/the-story-on-fish-and-heart-health
- https://health.ucdavis.edu/blog/good-food/im-a-cardiovascular-dietitian-here-are-7-things-i-eat-and-avoid-for-heart-health/2023/02
- https://www.massgeneralbrigham.org/en/about/newsroom/articles/foods-that-help-prevent-stroke
- https://www.health.harvard.edu/heart-health/heart-healthy-foods-what-to-eat-and-what-to-avoid
- https://www.flintrehab.com/omega-3-for-stroke-recovery/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC3399265/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC11375838/
- https://www.healthline.com/health/stroke/foods-that-prevent-stroke
- https://continentalhospitals.com/blog/10-foods-to-add-to-your-diet-that-help-prevent-stroke/
- https://www.eatingwell.com/best-foods-to-buy-every-week-to-reduce-your-risk-of-stroke-11749988
- https://uihc.org/health-topics/10-foods-improve-your-heart-health
- https://thekey.com/learning-center/care-experts-and-insights/experts-rank-the-6-best-diets-for-heart-health
- https://www.telegraph.co.uk/health-fitness/conditions/heart-health/ten-heart-health-foods/
- https://www.healthline.com/nutrition/heart-healthy-foods
- https://diet.mayoclinic.org/us/blog/2025/top-10-heart-healthy-foods-you-should-be-eating/
- https://www.cnn.com/2025/01/03/health/2025-best-diet-wellness
- https://www.cnbc.com/2025/01/13/the-mediterranean-diet-is-the-no-1-diet-for-2025-why-its-so-popular-.html