Is Tuna Good for Your Heart?

Yes, tuna can support heart health when you choose lower-mercury varieties and eat it as part of a balanced diet, because it provides omega-3 fats and can replace foods higher in saturated fat.

Is tuna a heart-healthy food?

Tuna can be a useful protein choice, but it is not a guarantee against heart disease. Its potential benefit depends on what it replaces, how it is prepared and the rest of your eating pattern.

The type of tuna matters for safety: some varieties contain more mercury than others. For a broader approach to eating, see the best foods for heart health.

How could tuna support heart health?

Tuna supplies omega-3 fats, including EPA and DHA, which support normal heart function. The amount varies by tuna variety and preparation, so not every serving provides the same amount.

Tuna also provides protein. Choosing it instead of a meat high in saturated fat can lower the saturated fat in a meal, depending on the ingredients and portion sizes. Replacing saturated fat with unsaturated fat can support a healthier blood cholesterol pattern.

Preparation matters, too. A tuna meal with vegetables and whole grains has a different nutritional profile from one made with a lot of salt or a rich dressing. For hydration choices alongside a balanced diet, see the best drinks for heart health.

What does the evidence say about tuna and the heart?

We found no studies specific to tuna. The evidence reviewed here therefore cannot establish whether eating tuna reduces heart attacks, strokes or deaths from heart disease, or identify a protective serving size.

That limit is not proof that tuna has no benefit. It means the case for including tuna rests on its nutrients and its role in an overall eating pattern, rather than a demonstrated effect of tuna itself in the evidence reviewed here.

Studies of concentrated omega-3 supplements would not automatically establish the effect of eating tuna. Tuna is a food with a variable omega-3 content, not a standardized supplement.

How should you choose and eat tuna?

Start by checking the variety. The U.S. Food and Drug Administration (FDA) and Environmental Protection Agency (EPA) group fish by mercury content in their advice for people who are or might become pregnant, people who are breastfeeding, and children.

Tuna variety	FDA/EPA mercury category	Practical choice
Canned light tuna, including skipjack	Best Choice	A lower-mercury option for regular fish meals
Albacore or white tuna, and yellowfin tuna	Good Choice	Eat less often than fish in the Best Choices category
Bigeye tuna	Choice to Avoid	Avoid when following the FDA/EPA advice

For people who are or might become pregnant, or are breastfeeding, the FDA and EPA advise eating 2 to 3 servings a week from the Best Choices fish list, or 1 serving a week from the Good Choices list. An adult serving is 4 ounces (about 113 grams), measured before cooking. These are total weekly fish servings, not an allowance in addition to other fish.

For a heart-conscious meal, compare labels and choose tuna with less sodium when available. Rinsing canned tuna can remove some sodium, but it will not necessarily remove all of it. Pair tuna with vegetables and whole grains, and use dressings and added salt with your overall meal in mind.

If you eat tuna frequently, vary your protein choices rather than relying on the same tuna every day. If you catch tuna yourself, check local fish advisories before eating it.

Who should be careful with tuna?

Mercury can harm the developing nervous system. People who are pregnant, might become pregnant or are breastfeeding should follow the FDA/EPA fish advice closely and avoid bigeye tuna. Children also need age-appropriate portions; ask a pediatrician if you are unsure how to apply the advice.

If you have heart disease or kidney disease, or take medication for blood pressure, cholesterol or blood thinning, discuss your overall eating plan with your clinician. This is especially important if you have been told to limit sodium or protein. Tuna does not replace prescribed treatment.

For new chest pressure or pain, shortness of breath, or pain spreading to the arm or jaw, call emergency services rather than relying on a dietary change.