Who says pizza can’t be part of a healthy lifestyle? With the DASH (Dietary Approaches to Stop Hypertension) diet, you can still enjoy this beloved comfort food—just with a nutritious twist. The DASH diet emphasizes whole grains, fruits, vegetables, lean proteins, and low-fat dairy while reducing sodium, saturated fats, and added sugars. By making smart ingredient swaps, you can create pizzas that align perfectly with these principles.
Whole Grain Crusts
Start with a whole grain or cauliflower crust instead of refined white flour. These options are higher in fiber and support heart health. You can even make your own using whole wheat flour or oats for a satisfying base.
Low-Sodium Sauces
Tomato sauce is naturally heart-healthy, but store-bought versions often contain too much sodium. Try a homemade version with no-salt-added canned tomatoes, garlic, herbs, and a touch of olive oil.
Lean Protein Toppings
Swap pepperoni and sausage for grilled chicken, turkey, or plant-based options like tofu or legumes. These choices are lower in saturated fat and help keep blood pressure in check.
Fresh Veggies Galore
Load up on colorful vegetables such as spinach, bell peppers, tomatoes, onions, and mushrooms. These add flavor, texture, and a dose of essential nutrients.
Smart Cheese Choices
Use low-fat mozzarella, feta, or a sprinkle of parmesan. You’ll still get great flavor with less saturated fat and sodium.
Final Touch
Finish with fresh herbs like basil or arugula for a burst of flavor without added salt.
With a little creativity, DASH-friendly pizzas can be just as satisfying as traditional versions—and much better for your heart!
