What fish is good for cholesterol?

Fish That Help Keep Cholesterol in Check

Not all fats are the enemy—especially when it comes to heart health. If you're watching your cholesterol, certain fish can actually be your ally. The American Heart Association (AHA) recommends including fatty fish rich in omega-3 fatty acids in your diet to support cardiovascular wellness.

Anchovies, herring, and black cod top the list of cholesterol-friendly seafood choices. These fish are loaded with omega-3s—healthy fats that help reduce triglycerides, lower blood pressure, and decrease the risk of irregular heartbeats. Unlike saturated fats found in some meats, the fats in these fish work to protect your heart, not harm it.

Anchovies, though small and often overlooked, pack a powerful nutritional punch. They’re not only high in omega-3s but also a good source of protein and vitamin D. Herring, commonly found in Nordic and Eastern European cuisines, is another excellent option—especially when grilled or pickled without added sugar or unhealthy oils. Black cod, also known as sablefish, has a rich, buttery texture and one of the highest concentrations of heart-healthy fats among white fish.

The AHA suggests eating at least two servings of fatty fish per week—about 3.5 ounces per serving—for optimal heart benefits. But preparation matters: baking, grilling, or steaming preserves the nutritional value, while frying in unhealthy oils can counteract the benefits.

Of course, diet is just one piece of the puzzle. If you're managing high cholesterol, it's always best to work with your healthcare provider to develop a plan that suits your needs. But adding these fish to your meals is a simple, flavorful step in the right direction.