How to Choose the Best Salmon Filet for Heart Health Benefits

Eating more fatty fish, like salmon, is great for your heart, thanks to its omega-3 fatty acids and unsaturated fats.

However, when it actually comes time to purchase salmon at the grocery store, it’s easy to feel overwhelmed by the different types of salmon—species, farmed versus wild-caught, fresh versus frozen—as well as the range of certifications these popular fish can carry.

To help you feel more confident at the fish counter, we spoke with several registered dietitians to help you choose the best salmon filet.

Salmon has high amounts of unsaturated fat and omega-3 fatty acids. “It provides eicosapentaenoic (EPA) and docosahexaenoic (DHA), two forms of omega-3 fatty acids that have been shown to reduce inflammation, support cardiovascular function, and help lower blood pressure,” Melissa Jaeger, RD, LD, head of nutrition at MyFitnessPal, told Health.

These omega-3s also reduce LDL (‘bad’) cholesterol and triglyceride levels, further reducing the risk of heart disease.

“Salmon can be used in place of protein sources that are less heart-healthy, such as processed meats or cuts that are higher in saturated fat,” Parker Lane, MS, RDN, Richmond, VA-based registered dietitian and owner of Fig Lane Nutrition, told Health.

With this in mind, there are plenty of choices to consider at the fish counter when searching for the healthiest salmon fillet.

Wild vs. Farmed Salmon

While wild-caught salmon is often touted as the healthier and more environmentally friendly choice, this isn’t always the case.

In fact, there is minimal difference in the omega-3 content between these two options.

Both wild-caught and farm-raised salmon can have varying impacts on sustainability. According to Seafood Watch, U.S. wild-caught salmon is considered a good choice for sustainability. However, this can depend on how it was caught.

“Farmed salmon can [also] be a sustainable option, but it depends on where you’re getting it, and if the operations are committed to sustainable principles,” Palmer added. Some farmed salmon can have a higher carbon footprint and contribute to local marine ecosystem pollution.

Best Types of Salmon to Buy

Here’s a quick guide on the most popular salmon species:

• Atlantic (farmed): It’s one of the most common salmon filets you’ll find at the fish counter, and it’s usually affordably priced.
• Sockeye: “If you prefer your fish with a bolder taste, wild-caught sockeye salmon has a brighter red hue, more vibrant flavor, and is slightly leaner than Atlantic salmon,” shared Jaeger. Sockeye salmon from the U.S. is also a sustainable choice according to Seafood Watch.
• Coho: “Coho has a mild, nutty flavor, and when wild caught in the U.S. (except from the Columbia River), it is a smart environmental choice,” said Palmer. “Coho is the perfect middle ground (flavor-wise) for someone just getting into trying salmon,” added Lane.
• King (Chinook): “Chinook has a richer, buttery flavor and is generally more tender,” explained Lane. King salmon that have been wild-caught in Canada or the U.S. or farmed in New Zealand and British Columbia are smart picks.
• Pink: Pink salmon is also a pretty mild-flavored option, and sustainable options are also available—especially filets from Washington state!

Fresh vs. Frozen Salmon

Few things compare to the taste of fresh salmon—but it can be hard to find and very pricey in some instances. It also needs to be eaten soon after purchasing for best taste and quality.

“A lot of people prefer fresh salmon; however, frozen may actually be fresher, as it is processed directly after harvest and has a much longer shelf life,” said Palmer.

Plus, frozen salmon is often much more affordable and comes in packaging that (hopefully) will tell you about how it was raised, caught, and potentially certified.

How to Spot High-Quality Frozen Fish

There are a few tell-tale signs of high-quality frozen fish to look for.

Also, make sure there’s no damage to the vacuum-sealed packaging, no signs of defrosting or freezer burn, and no odor whatsoever before purchase. Take a quick look at the expiration date before adding a frozen option to your cart, too!

How to Read Labels and Certifications

Common certification seals include Aquaculture Stewardship Council (ASC), Best Aquaculture Practice (BAP) and the Marine Stewardship Council (MSC). “These mean the producers follow procedures that have minimal impacts on salmon populations and the environment,” explained Palmer. ASC and BAP speak specifically to farmed salmon while MSC assesses wild-caught filets.

• ‘Color added:’ “Color added does not mean that the fish was dyed, nor that it was added unnecessarily. Salmon needs carotenoids (plant pigments) and antioxidants to help with their immune system and protect the fats in their flesh. These carotenoids also give salmon its pink or orangey color,” explained Lane.
• ‘Previously frozen:’ This refers to salmon fillets that were frozen, then thawed before being sold fresh at the fish counter. “This is done to make salmon available in more areas and to have wild varieties available year-round, as salmon has its seasons, just like plants,” Lane added.

How To Tell if a Filet Is Fresh

Whether you’re purchasing fresh or previously frozen salmon from the fish monger, there are a few main things you want to look for in non-frozen filets. 

• Eyes: “The eyes should be clear [if buying a whole fish], the flesh should be firm and shiny, and it should have a fresh, non-fishy smell,” shared Palmer.
• Gills: On whole fish, pink or reddish gills are important to look for as well. 
• Color: You’ll also notice that the color of salmon filet can vary widely. “The color of salmon is most dependent on the breed and the feed, so it is not always the best indicator of freshness. However, definitely avoid brown or blackening of the flesh,” explained Lane.

Feel free to pick your fishmonger’s brain about how the fish was raised, caught, and stored prior to purchase, too!

There are so many considerations to take into account when shopping for salmon: species, certifications, fresh, frozen, wild-caught, farmed, and more.

As long as you’re buying salmon that’s properly packaged and shows no major red flags at the time of purchase, you’ll still reap heart-health benefits when you cook it at home.

Many of the factors to consider when shopping for salmon—aside from sustainability—ultimately come down to personal taste and texture preferences.