Certain fish, like sardines, are rich in omega-3s and low in mercury. Credit: alvarez / Getty Images
When you eat fish doesn’t matter as much as consistency.
Omega-3s from fish support heart health by reducing inflammation, improving cholesterol and triglyceride levels, and lowering blood pressure.
Fatty, low-mercury fish like salmon, sardines, trout, and herring are among the best choices for heart health.
Fish is often recommended for good heart health because it’s the best dietary source of omega-3 fatty acids. Omega-3s support heart health by lowering heart disease risk factors, like high blood lipid levels and inflammation. But does it matter when you eat your fish in terms of supporting healthy omega-3 levels and overall heart health?
Does Timing Actually Matter?
When it comes to omega-3s, consistency matters more than timing. Omega-3s build up in your body over time, so if you’re regularly eating omega-3-rich foods, like fatty fish, or taking omega-3 supplements, your body will be able to maintain healthy levels.
Omega-3s work differently than nutrients and compounds that can have an immediate impact on things like sleep or mood. Instead, their benefits build over time, meaning consistent intake is what matters most for supporting heart health, brain function, and other long-term health outcomes.
Research shows that long-term intake of omega-3-rich foods like fatty fish and omega-3 supplements can improve health by lowering triglycerides, improving cholesterol levels, and reducing inflammation. Regularly including omega-3–rich fish in a heart-healthy diet is what makes the difference in your omega-3 levels and heart health.
How Omega-3s Affect Heart Health
Omega-3 fatty acids, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), help regulate inflammation throughout the body, supporting healthy blood vessel function, an essential component of heart health.
They also play a role in managing blood lipids, such as triglycerides and cholesterol, which can lower the risk of atherosclerosis, or plaque buildup in the arteries.
Having high omega-3 levels has also been associated with a lower risk of high blood pressure, which is a risk factor for heart disease.
Health organizations such as the American Heart Association (AHA) recommend eating fish, particularly fatty fish, at least twice per week to support and protect heart health.
Best Fish for Heart Health
The following fish have high omega-3 content, low mercury levels, and strong evidence supporting their cardiovascular benefits:
Salmon: Salmon is rich in EPA and DHA, which have been shown to help lower blood lipid levels, reduce inflammation, and support healthy blood vessel function and circulation. Salmon also provides high-quality protein and nutrients like potassium, vitamin B12, and selenium, all of which support cardiovascular health.
Sardines: Sardines are packed with EPA and DHA omega-3s. Sardines are also low on the food chain and accumulate very little mercury, making them safe to eat frequently.
Rainbow trout: Rainbow trout is also low in mercury and a great source of vitamin D, a nutrient that’s important for blood vessel function and blood pressure control.
Herring: Herring is a small, and oily fish that's an excellent source of vitamin B12, which plays a role in regulating homocysteine levels. Homocysteine is an amino acid that can increase cardiovascular risk when levels rise too high in the body. It's also low in mercury.
Anchovies: Anchovies are rich in omega-3 fatty acids and provide calcium, which supports healthy heart contraction and blood vessel function. They're also low in mercury.
Arctic char: Arctic char provides omega-3s, high-quality protein, and essential micronutrients that support cardiovascular function, like vitamin D and potassium.
Rewards cards are frequently rolling out high-value welcome offers. If you’re a travel enthusiast like us at TPG, it’s likely you’re keeping your eyes peeled for standout bonuses.
This month, we’ve compiled five of our favorite cards with stellar offers right now. These range from top-tier business cards to cobranded options for your next trip — and you won’t want to miss out on the value.
Plus, there are even more limited-time offers available, so don’t stop your search here if none of these currently suit your needs.
Our favorite credit card welcome offers in April 2026
Card
Welcome offer
Welcome offer value*
Annual fee
Earn 200,000 bonus points after spending $20,000 on purchases in the first three months of card membership.
$4,000
Earn 100,000 bonus points and a 25,000-point Global Companion Award after spending $6,500 on purchases in the first 90 days from account opening. Plus, receive a 50% flight discount code for a qualifying future flight after opening your new account.
$1,750 (including the value of the Global Companion Award)
$395
Earn 75,000 bonus miles after spending $4,000 on purchases in the first three months from account opening. Plus, upon approval, receive a $250 Capital One Travel credit to use during the first year.
$1,638
$95
Receive a $300 electronic Disney gift card immediately upon approval, plus earn a $300 statement credit after spending $1,000 on purchases in the first three months from account opening.
$600
$149
Earn 200,000 bonus points after spending $6,000 on purchases in the first six months of card membership. This offer ends May 13.
$1,500
*Welcome offer value is determined using TPG’s April 2026 valuations and is not provided or reviewed by the issuer.
The Business Platinum Card from American Express
Luxury-minded travelers who qualify for a business card will love the many perks that come with an Amex Business Platinum Card membership.
THE POINTS GUY
Welcome offer: Earn 200,000 bonus points after spending $20,000 on purchases in the first three months of card membership.
Why we love it: Carly Helfand, TPG’s director of points, miles and credit card content, loves the statement credits on her Amex Business Platinum, especially since they led to her enjoying up to $600 in hotel credits** last year. She said she’s already used the benefit twice — once last December for a stay at Wynn Las Vegas and once in February for a stay at the Andaz Prague.
Carly also loves the card’s Hilton statement credit of up to $50 per quarter on eligible purchases made directly with a property in the Hilton portfolio***. She said she finds these credits super easy to maximize and recently used one to cover poolside dining charges at the Boeira Garden Hotel Porto Gaia, Curio Collection by Hilton in Portugal.
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**The hotel credits are received as two statement credits of up to $300 biannually on prepaid American Express Fine Hotels + Resorts or The Hotel Collection bookings with Amex Travel when you pay with your Amex Business Platinum. The Hotel Collection stays require a two-night minimum.
***Enrollment is required. Separate Hilton for Business program membership is required.
The Atmos Rewards Summit is an excellent card for Alaska and Hawaiian loyalists, but there’s plenty for other types of travelers to love as well.
THE POINTS GUY
Welcome offer: Earn 100,000 bonus points and a 25,000-point Global Companion Award after spending $6,500 on purchases in the first 90 days from account opening. Plus, receive a 50% flight discount code for a qualifying future flight after opening your new account.
Why we love it: Even though senior credit cards editor Giselle Gomez doesn’t live in an Alaska Airlines hub, she decided to open the Summit because she frequently flies with Oneworld alliance partners. She said she loves that she can rack up Atmos Rewards points to redeem them for flights with partner airlines.
Plus, the card earns 3 points per dollar spent on foreign purchases, which makes it an easy go-to option when she’s abroad.
The Venture Rewards stands out as a fantastic option for travelers looking to collect valuable rewards with simplicity.
THE POINTS GUY
Welcome offer: Earn 75,000 bonus miles after spending $4,000 on purchases in the first three months from account opening. Plus, upon approval, receive a $250 Capital One Travel credit to use during the first year.
Disney fans, listen up: The all-new Disney Inspire Visa can unlock massive savings for your next trip to the castle.
THE POINTS GUY
Welcome offer: Receive a $300 electronic Disney gift card immediately upon approval, plus earn a $300 statement credit after spending $1,000 on purchases in the first three months from account opening.
Why we love it: Senior points and miles editor Gabrielle Bernardini visits Disney World a few times a year, so she enjoys receiving a $100 statement credit each anniversary year (after spending $200 on U.S. park tickets) with the Disney Inspire.
This perk helps Gabrielle offset one of the biggest Disney vacation expenses: park tickets.
In the world of cobranded hotel cards, the Marriott Bonvoy Brilliant provides solid top-tier perks for those loyal to the brand.
THE POINTS GUY
Welcome offer: Earn 200,000 bonus points after spending $6,000 on purchases in the first six months of card membership. This offer ends May 13.
Why we love it: Senior editor Christine Gallipeau initially added the Marriott Bonvoy Brilliant to her wallet to receive the card’s automatic Platinum Elite status, which she knew she’d take full advantage of while traveling, as well as during staycations in the Washington, D.C., area with her hotel-loving pup. However, it now stays in her wallet for several other reasons.
In addition to enjoying late checkout and free breakfast at select Marriott properties, Christine also maximizes the card’s dining statement credits (up to $25 each month for eligible dining purchases worldwide). She also loves applying her annual free night award (worth up to 85,000 points; certain hotels have resort fees) toward a staycation each year at one of her favorite local hotels, The Ritz-Carlton Georgetown, Washington, D.C., where rates are often close to or over $1,000 a night.
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