02/09/2026
February 9th is National Pizza Day! Yes, it’s a thing 🍕❤️ February is also American Heart month! So, do you have to give up pizza to take care of your heart? No! With a few smart ingredient swaps, pizza can actually support heart health instead of working against it.
1. Start with a whole-grain or veggie crust
A whole-wheat or cauliflower-based crust adds fiber, which helps lower LDL (“bad”) cholesterol and supports healthy blood sugar levels. Fiber also keeps you fuller longer. Skipping refined white flour reduces spikes in blood sugar and inflammation, both linked to heart disease.
2. Go easy on the cheese (and choose wisely)
Traditional pizzas can be overloaded with cheese, which means lots of saturated fat and sodium. Using less cheese or choosing part-skim mozzarella cuts down on saturated fat that can raise cholesterol. Some people even mix in a little heart-healthy feta or use plant-based cheeses with lower saturated fat.
3. Load up on veggies
Vegetables are the MVP of heart-healthy pizza. Think spinach, bell peppers, onions, mushrooms, tomatoes, artichokes, and broccoli. They’re rich in antioxidants, potassium, and fiber, which help reduce blood pressure and inflammation while supporting overall heart function.
4. Choose lean or plant-based proteins
Instead of pepperoni or sausage, opt for grilled chicken, turkey, beans, or even lentils. These options are lower in saturated fat and still provide protein, which helps maintain muscle and keeps you satisfied.
5. Use a simple, low-sodium sauce
Tomato sauce made with olive oil, garlic, and herbs is naturally rich in lycopene an antioxidant linked to heart health. Avoid sauces with added sugars and excessive salt, which can contribute to high blood pressure.
6. Finish with heart-healthy fats
A light drizzle of extra-virgin olive oil after baking adds flavor and monounsaturated fats, which are known to support healthy cholesterol levels. Skip heavy cream-based sauces or butter, which add unnecessary saturated fat.
You don't have to choose between loving your heart and loving pizza; you can do both!
