Best Fish for Heart Health: Easy Picks for Weekly Meals

Adding more fish to senior diets, like salmon, sardines, mackerel, cod, and trout, signals a proactive approach toward cardiovascular health. Such measures are necessary, as older adults with high blood pressure were reported to have lower cardiovascular health scores, with many falling below 50 on a 0-100 scale, according to a study cited by the American Heart Association.

Speckled trout, one of the best fish for heart health, is available year-round in Richmond, VA, offering a fresh protein option for seniors. It's also a chance to go fishing in the Chesapeake Bay, as trout are most plentiful between Spring and Fall! Residents of the local Virginia senior living community can also enjoy a variety of fish recipes, packed with omega-3s, anti-inflammatory properties, and Vitamins like D and B12.

Learn more about incorporating fish for wellness to create healthy senior meals.

How Does Fish Support a Senior Heart Smart Diet?

Fish contain some of the highest levels of omega-3 fatty acids, especially eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Since the body doesn't produce enough of these essential fats, they need to be obtained through diet.

The omega-3s in fish help reduce inflammation and protect blood vessels. Chronic inflammation is often a key factor behind heart disease in older adults. It damages blood vessels and promotes harmful plaque buildup in the arteries.

Consuming fish rich in omega-3s helps lower inflammation and unclog arteries. Fish also prevents blood platelets from clumping together, creating a natural blood-thinning effect. This reduces the risk of blood clots, which are the primary cause of heart attacks and strokes in seniors. 

Does Fish Help Manage Blood Pressure and Triglycerides in Seniors?

Seniors must maintain healthy fat levels in the blood.

Consistently eating fish lowers triglycerides in the body, preventing hardening of the arteries. A study on fish oil supplements by Stanford Medicine also revealed a 26% decrease in triglyceride levels.

These benefits help naturally lower blood pressure, putting less strain on seniors' heart muscles.

How Does Fish Stabilize Senior Heart Rhythms?

Omega-3 fatty acids play a vital role in supporting the integrity of seniors' heart cell membranes. Therefore, getting enough omega-3s from fish helps stabilize heart rhythms, lowering the risk of irregular heartbeats called arrhythmias.

As people age, it's important to maintain a healthy, steady heart rhythm.

Is Salmon the Best Fish for Heart Health?

Seniors who need to increase their omega-3 levels should focus on fatty and oily species with naturally higher concentrations of fatty acids. Salmon is a notable example; not only is it one of the most omega-3 rich foods, but it's also a rich source of both Vitamin D and B12, two vitamins that decrease more quickly with age.

Salmon is also highly recommended for supporting cognitive and muscle health. Of all the varieties, wild-caught Alaskan salmon is most recommended for its dense nutrient content.

Should Seniors Eat Sardines and Anchovies?

Yes! Don't overlook these tiny (but mighty) fish. They're full of healthy fatty acids to support heart health.

These fish are so soft, even for seniors. They can be eaten, bones and all, for a calcium-rich snack or salad topping. Adding more sardines and anchovies to seniors' meals can improve bone density and joint strength.

Why Should Seniors Eat Mackerel and Herring?

Atlantic mackerel and herring are excellent sources of heart-healthy fats and minerals for seniors. Similar to sardines and anchovies, they're a convenient, vitamin-rich snack that can be eaten straight out of the can. It goes well with toast, salad, and cheeses, a healthy addition to a senior charcuterie board.

Why Is Cod a Good Choice for Senior Heart Health?

Cod is known for being a fantastic lean protein. Cod is a fatty fish that also contains high levels of:

• Vitamin B
• Zinc
• Iron
• Magnesium

With consistent consumption, seniors can improve metabolism and blood flow to boost their immune systems, according to data from U.C. Davis. These factors are vital in supporting heart health.

How Much Fish Should Seniors Eat?

A heart-healthy senior diet should contain at least two servings of fatty (or oily) fish per week. A standard serving size for a senior is about 3.5 ounces of cooked fish. Fish should be cooked in the following ways:

• Steamed
• Grilled
• Baked
• Broiled

Avoid frying fish. Keeping up with this serving goal can decrease the risk of cardiac events. 

Frequently Asked Questions

How Do You Make Lemon Herb Baked Salmon?

The following recipes are great choices for a heart-healthy senior meal plan.

To make lemon herb baked salmon, start by preheating the oven to 400°F. Simply, place the salmon fillets in a baking dish and lightly coat them with:

• Olive oil
• Lemon juice
• Black pepper
• Dill or parsley

Top the fillets with thin lemon slices and bake until the fish flakes easily with a fork. Even better, you don't need to add salt!

How Do You Make Honey-Soy Broiled Salmon?

This healthy dish is made with a delicious honey-soy glaze.

Make the sauce with a low-sodium soy sauce to maintain good blood pressure levels. Add minced garlic and orange juice to create a marinade; let the salmon marinate for 20 minutes before broiling.

Broil the fish for about 6 to 8 minutes, adding extra glaze halfway through until the fish is caramelized and cooked thoroughly.

How Do You Make Herbed Cod?

Cooking cod in parchment paper is a simple way to prepare cod with less kitchen cleanup. This French method cooks the fish by steaming it in its own juices.

Simply, place a cod fillet on a sheet of parchment paper. Add the following ingredients on top:

• Spinach
• Cherry tomatoes
• Olive oil
• Herbs

Fold the paper to create a sealed pouch, and bake at 375°F for about 15 to 20 minutes. Open the pouch for a complete, healthy meal. It's great for cooking in independent living.

Supercharge Senior Diets With Fish

Whether you're a caretaker or a senior on a health journey, eating the best fish for heart health is a must. Keep this guide handy as you prepare your shopping list for the week, ensuring it's full of mineral-rich protein sources for seniors. 

Consider the benefits of a senior community that provides heart-healthy senior meals. The dining program at the Virginian offers a social, chef-prepared dining experience that enriches physical and social wellness through balanced nutrition. 

Schedule a tour to view our dining program in person!