DECATUR - Eating healthy means eating a wide variety of foods, and simple experimentation with cooking is one of the most exciting ways to spice up your meals.

Try adding variety to the diet with one of the healthiest choices you can make: fish.

Fish such as lake trout, herring, sardines, albacore tuna, mackerel and salmon are high in two kinds of Omega-3 fatty acids, eicosapentaenoic acid and docosahexaenoic acid, according to the American Heart Association.-;Omega-3 fatty acids have been found to offer numerous brain and heart benefits.

But eating fish should supplement a healthy diet, not try to make up for a diet high in fat, said Laura Sechrest, director of food and nutrition at St. Mary's Hospital. Meals with fish should replace foods such as poultry or meat twice a week, according to national recommendations.

Preparing fish is simple, and most cooking methods retain the nutrients of the fish, said Phyllis Herring, family nutrition educator for the University of Illinois Extension Macon County office.

"Actually eating the fish is the most important; of course, if you're frying it, you're adding in some extra calories," Herring said. "You want the stuff that isn't fried and (is) without breading. Try some others that you might not normally eat. Baking or grilling are good choices, but the important thing is to make sure you include fish in the diet."

If you're concerned about harmful mercury exposure, Kristina Adams, registered dietitian and health educator for Carle Weight Management Center in Champaign, said to remember a rule of thumb: the larger the fish - tuna, shark and mackerel, for instance - the higher the mercury content.-;Salmon, along with catfish, cod, flounder, trout and others, may be safely consumed multiple times a week, Adams said.

In addition to centering meals around fish, it can be added to dishes easily.

"Start with small amounts of fish or seafood mixed with other foods, such as pasta, rice or even salads," Adams said. "Using canned tuna or vacuum-packed salmon is an easy place to start if you are unsure of what to purchase fresh."

Salmon is one of the most popular types of fish, Sechrest said, and grilling, broiling or sauteing salmon are some of the best ways to prepare it.

"There are also a lot of rubs and marinades you can use," she said. "Salmon cooks so quick; it's easy to put in the skillet and saute it on tope of the stove."

Tuna steaks are a great replacement for foods such as pork and steak because they have a thick, meaty taste, as well as swordfish, which grills nicely, Sechrest said. And like salmon, tuna steaks are also enjoyable with marinades.

"It's so easy now to find seasonings so you don't even have to get that creative with preparing fish," Sechrest said.

Courtney Klemm can be reached at cklemm@herald-review.com or 421-6968.