Fish has long been a cornerstone of heart-healthy diets, and two of the most popular choices people reach for are salmon and tuna. Both are widely available, packed with nutrients, and regularly recommended by nutrition experts. As dietitian Whitney Stuart puts it, “Both salmon and tuna have a lot in common when it comes to heart health. Both fish are sources of the omega-3 fatty acids DHA and EPA, which are linked to healthier blood pressure, lower triglycerides, and a reduced risk of heart disease.” Reported by EatingWell, the comparison goes deeper than just omega-3s, with each fish bringing its own unique set of advantages to the table.
When it comes to omega-3 content, salmon takes a clear lead. A 3-ounce serving of cooked Atlantic salmon provides roughly 1.24 grams of DHA and 0.56 grams of EPA. The same amount of canned light tuna delivers far less, around 0.16 grams of DHA and 0.06 grams of EPA. These fatty acids support heart function by helping lower triglycerides, reducing inflammation, slowing the buildup of arterial plaque, and mildly lowering blood pressure. Regular omega-3 intake has also been connected to a reduced risk of heart attack and stroke.
Salmon owes its distinctive pink color to an antioxidant called astaxanthin, which comes from the algae salmon consume. This compound is being studied for its potential to reduce oxidative stress and inflammation, both of which are closely tied to cardiovascular disease. In a small three-month study involving heart failure patients, astaxanthin supplementation was associated with reduced oxidative stress and improved heart function. Dietitian Toby Amidor noted that “a 2023 study showed that people with prediabetes and dyslipidemia who took astaxanthin for 24 weeks had lower LDL, the ‘bad’ cholesterol, as well as lower total cholesterol compared to those who took a placebo.”
Potassium is another area where salmon shines, even though most people associate the mineral primarily with bananas. Dietitian Mackenzie Burgess points out that “salmon is rich in potassium, providing around 534 milligrams in a 3-ounce serving of cooked salmon, which is about 11% of the recommended daily intake.” Potassium helps regulate blood pressure by balancing out sodium in the body, and as Burgess explains, “maintaining blood pressure within healthy ranges is key to reducing the strain on the heart and supporting long-term cardiovascular health.”
Tuna, while lower in omega-3s, has its own impressive nutritional profile. It is a notable source of coenzyme Q10, or CoQ10, a compound critical for cellular energy production. The heart is one of the most energy-demanding organs in the body, making adequate CoQ10 levels especially important for its function. CoQ10 also acts as an antioxidant, protecting cells from damage, and some research suggests it may play a role in lowering blood pressure. Certain tuna varieties, particularly darker types like bluefin, tend to contain more CoQ10 than salmon.
Tuna is also exceptionally high in selenium. Burgess notes that “a 3-ounce serving of cooked tuna contains about 92 micrograms of selenium, which is around 167% of the recommended daily intake.” Selenium acts as an antioxidant that helps defend the heart by combating oxidative stress and inflammation, and one study found that people with moderate selenium intake had a 16% lower risk of cardiovascular disease compared to those with lower levels. Tuna also contains iodine, and along with selenium, both minerals support thyroid function, which in turn influences heart rate and metabolism.
The good news is that you do not have to pick just one. Stuart explains that “the best approach is to eat a variety of fish, while paying attention to preparation and serving sizes. By alternating between salmon and tuna and making smart choices about how you consume them, you can take advantage of their benefits while minimizing risks.” One consideration worth noting is mercury. Larger tuna species can accumulate higher levels of methylmercury, so opting for canned light tuna more frequently is a safer strategy. Salmon generally contains less mercury and is considered a safe option for more regular consumption.
From a broader nutritional standpoint, both fish belong to the category of fatty fish that health organizations around the world recommend eating at least twice a week. Omega-3 fatty acids found in fatty fish are classified as essential, meaning the human body cannot produce them on its own and must obtain them through diet. The two main types relevant to heart health, DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid), are found in much higher concentrations in fatty fish than in plant-based sources. Wild-caught salmon is generally considered to have a slightly better nutritional profile than farmed salmon, though both are excellent options. Tuna is one of the most commercially consumed fish in the United States and is available in multiple forms, from canned varieties to fresh steaks, making it one of the most accessible sources of lean protein and heart-protective nutrients on the market.
Share your thoughts on whether you prefer salmon or tuna for your heart health in the comments!
