Forget salmon: herring may be the best fish for your heart and brain

Ask people for an omega-3-rich fish and most will say salmon or mackerel. But there is a lesser-known option that deserves attention: herring.

It is a fatty fish that supports both heart and brain health. And it is easier on the wallet than you might think.

What makes herring special?

Fatty fish are a major source of EPA and DHA, two omega-3 fatty acids your body cannot make on its own. They help protect your heart, lower triglyceride levels (a type of fat in your blood) and support brain function.

Herring is rich in exactly these healthy fats. They help bring down blood triglycerides and look after your heart and blood vessels.

Good for your brain, too

Herring is not only about healthy fats. It also contains choline and iron.

These two play an important role in communication between nerve cells and in keeping cognitive functions going. That makes herring a valuable food for memory and mental performance.

In nutritional value, it is similar to salmon. The difference is the price: herring is a more economical choice, which makes it easier to eat regularly.

How should you cook it?

The cooking method matters if you want to get the most out of it. Frying at high heat in lots of oil is not recommended.

Instead, go for steaming, baking or cooking gently over low heat. Serve it with lemon and green vegetables for a balanced meal.

So next time you are at the fish counter, you might give the underdog a try.