Here's How Eating Salmon Actually Impacts Your Heart, According to Cardiologists

If one of your health goals is supporting your cardiovascular health, you probably already know that bacon, burgers and steak all need to be eaten in moderation, while plant-based proteins should be front-and-center on your plate.

Scientific research shows a clear connection between a diet high in red meat and an increased risk of cardiovascular disease, stroke and diabetes. But a diet that prioritizes plant-based proteins, on the other hand, is linked to a decreased risk of these life-threatening health conditions.

Related: So, How Nutritious Is Salmon Really? Registered Dietitians Break Down the Benefits

You may be wondering where fish falls in the hierarchy of heart-healthy proteins, particularly salmon, which is the most commonly consumed fish in the U.S. Unlike meat, which is high in saturated fat, salmon is high in unsaturated fats. When eaten regularly, salmon supports brain health, vision and provides the body with energy.

How does eating salmon regularly impact your heart? Here, cardiologists answer this very question, including how it affects cholesterol.

Related: Here's Exactly What Happens to Your Blood Pressure When You Eat Salmon

Is Salmon Good for Your Heart?

Both cardiologists Parade consulted say that salmon is a heart-healthy protein, especially compared to red meat. "Compared to beef and pork, salmon has lower amounts of unhealthy saturated fat. A decrease in saturated fat helps to lower LDL cholesterol," says Dr. Heather Johnson, MD, FACC, the director of preventive cardiology for women's services at the Baptist Health Christine E. Lynn Women's Health & Wellness Institute in Boca Raton, Florida.

Dr. Nina Radford, MD, FACC, a cardiologist at the Cooper Clinic in Dallas, Texas, says this too. "Salmon is very low in saturated fat. The vast majority of its fat consists of heart-healthy, unsaturated fats, specifically omega-3 fatty acids like EPA and DHA."

Dr. Radford adds that replacing foods high in saturated fats with foods high in unsaturated fats, like salmon, has a powerful effect on heart health. These benefits include reducing inflammation, lowering the risk of thrombosis (the formation of blood clots inside a blood vessel or the heart) and improving vascular reactivity (blood vessel function).

Related: 7 Foods Cardiologists Always Eat for Heart Health

In fact, salmon (and other seafood sources high in unsaturated fats) are so beneficial for heart health that the American Heart Association recommends eating at least two 3.5-ounce servings of fish a week. (Just don't fry it, which negates the health benefits.)

Following this recommendation reduces the risk of cardiovascular events such as heart attack, stroke, heart failure and death from cardiovascular disease. "Including oily fish in the diet provides omega-3 fatty acids and is a great substitute for less healthy protein foods," Dr. Radford says.

How Does Eating Salmon Impact Cholesterol?

If you have high cholesterol, you may be wondering if eating salmon regularly can help bring your LDL cholesterol down to a healthy range-especially now that you know it's such a heart-healthy food. According to both Dr. Johnson and Dr. Radford, it absolutely can.

Dr. Radford says that according to scientific research, eating salmon regularly can help lower total cholesterol and LDL cholesterol as well as moderately raise HDL cholesterol.

Dr. Johnson agrees, adding, "Analysis of over 80 randomized clinical trials demonstrated that healthy consumption of omega-3 fatty acids lowers triglycerides, which are fatty cholesterol molecules, and lowers non‐high‐density lipoprotein cholesterol, which is a measure of bad cholesterol. These changes support a lower risk of heart disease if included as part of a balanced diet and an overall healthy lifestyle."

The Importance of Eating a Healthy Diet

While eating salmon can positively impact cholesterol, both cardiologists say that this impact will only happen if salmon is incorporated into an overall healthy diet. If you eat salmon regularly, but your diet primarily consists of nutrient-poor, ultra-processed foods, you likely won't experience a beneficial change in cholesterol-or any of the other heart-healthy benefits that salmon is connected with. Both add that salmon shouldn't be seen as a replacement for cholesterol-lowering medications either.

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"Salmon is a healthy source of protein, but it should be balanced with other healthy proteins during the week, such as lean chicken, turkey and plant-based proteins, while limiting red meat," Dr. Johnson says. When you're prepping your salmon at home, Dr. Johnson recommends using olive oil instead of butter to make your meal as heart-healthy as possible.

If you are used to your main protein sources being beef or pork and you start eating salmon regularly instead, Dr. Johnson says you can expect to experience a noticeable change in cholesterol in about six to 12 weeks, as long as the rest of your diet is healthy and you're exercising regularly. "Significant reductions [in cholesterol] can be seen within one month, with continued modest improvements over the next several months," Dr. Radford adds.

There's no question that eating salmon regularly is beneficial not only for cholesterol but also for overall heart health. Incorporating it into your diet will help turn your cholesterol numbers around sooner than you think!

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Sources

• Micha, R., Wallace, S. K. and Mozaffarian, D. (2011). Red and processed meat consumption and risk of incident coronary heart disease, stroke, and diabetes: A systematic review and meta-analysis. Circulation. 121(21):2271-2283.
• Salehin, S., Rasmussen, P., Mai, S. et al. (2023). Plant Based Diet and Its Effect on Cardiovascular Disease. International Journal of Environmental Research and Public Health. 20(4):3337.
• Top 10 Lists for Seafood Consumption. National Fisheries Institute.
• Dr. Heather Johnson, MD, FACC, director of preventive cardiology for women's services at the Baptist Health Christine E. Lynn Women's Health & Wellness Institute in Boca Raton, Florida.
• Dr. Nina Radford, MD, FACC, cardiologist at the Cooper Clinic in Dallas, Texas.
• Fish and Omega-3 Fatty Acids. American Heart Association.
• Sujatha, R., Ella Hasso, H., Alfredo, M., et al. (2009). Walnuts and fatty fish influence different serum lipid fractions in normal to mildly hyperlipidemic individuals: a randomized controlled study. The American Journal of Clinical Nutrition. 89(5):1657S-1663S.
• Abdelhamid A. S., Brown, T.J., Brainard, J. S., et al. (2020). Omega-3 fatty acids for the primary and secondary prevention of cardiovascular disease.Cochrane Database of Systematic Reviews. https://doi.org/10.1002/14651858.CD003177.pub5.

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This story was originally published June 17, 2026 at 1:25 PM.