When it comes to food, your mind may first consider the taste (valid) and how you know it will make your stomach feel (also valid). However, registered dietitians say it’s crucial to consider how the foods we eat can affect our entire body, especially our heart.
“Understanding how food affects heart health empowers you to make informed choices that can reduce your risk of heart attack and stroke,” says Michelle Routhenstein, MS, RD, CDCES, CDNa dietician in preventive cardiology. “Research shows that 80-90% of cardiovascular disease is preventable through science-based diet and lifestyle, which means what you eat really does matter.”
From blood pressure to cholesterol to inflammation, the foods you choose each day play a direct role in how hard your heart has to work. Diets high in fiber, unsaturated fat, antioxidants, and minerals like potassium and magnesium are associated with better cardiovascular outcomes, while diets high in sodium, saturated fat, and added sugars may increase risk over time. This is especially important because many heart-related changes happen gradually without obvious symptoms, making food choices a powerful form of prevention that you practice several times a day.
That’s where convenience foods can get tricky. While not all packaged meals are off-limits, many frozen options are designed to prioritize shelf life and flavor over actual nutritional value. They often contain hidden sources of sodium, refined carbohydrates, and industrial oils that can push you well over your recommended daily limits without even realizing it. Over time, these small exposures add up. Registered dietitians say knowing what to watch for on labels — and which meals to completely rethink — can make a big difference in long-term heart health.
It’s also important to understand what foods to avoid (in general) for long-term heart health. Unfortunately? That sometimes means giving up something easy to make and delicious, like many frozen dinners. Registered dietitians warn that a popular choice is their pick for the worst frozen foods for heart health. Here’s the cold, hard (but important) truth.
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Worst frozen food for heart health, says RD
Natalia Gdovskaia/Getty Images (Natalia Gdovskaia/Getty Images)
Registered dietitians warn that regularly eating frozen pizza is not the best choice for your heart health. Many frozen pizzas are high in saturated fat, sodium, refined carbohydrates, and other processed ingredients that can increase cholesterol, blood pressure, weight, and blood sugar—a recipe that doesn’t benefit your cardiovascular system.
We know, we know: frozen pizza is easy to heat up and tastes great. The latter is part of the problem.
“Pizza itself is not necessarily unhealthy,” he explains Courtney Pelitera, MS, RD, CNSCa Registered Dietitian at Live It Up. “A big problem is how easy it is to eat a large amount of pizza that would be equivalent to several servings of each ingredient without even realizing how much you’re eating.”
Another registered dietitian agrees. It’s not that you can never, ever eat frozen pizza, but having it all the time won’t do your heart much good.
“Moderation is key with any frozen pizza,” he says Dr. Chris Mohr, Ph.D., RDa fitness and nutrition advisor at Garage Gym Reviews.
Why frozen pizza is bad for heart health
Registered dietitians turned over frozen pizza to read the nutrition label, and the findings were… not great for the heart. This is due to a combination of sodium, fat, carbohydrates and calories. Here’s what you need to know about frozen pizza and heart health.
1. You may be exceeding your daily sodium intake
Salted? We do, but so does frozen pizza. “Many frozen pizzas contain between 800 and 1,500 milligrams of sodium per serving,” Routhenstein says. “Excess sodium can raise blood pressure by causing fluid retention and can damage the endothelial lining of blood vessels. Over time, this increased stress on the arteries increases the risk of stroke and other cardiovascular complications.”
That’s why the American Heart Association advises people to limit sodium intake to 2,300 milligrams per day (ideally 1,500 milligrams). A frozen pizza can get you to that “ideal” in one meal.
2. You may be eating too much saturated fat
Take a look a little further up the nutrition label and the news doesn’t get much better for the saturated fat content. The American Heart Association suggests limiting saturated fat to 6 percent or less of daily calories, or about 13 grams per day for someone on a 2,000-calorie diet.
“Mozzarella cheese on pizza will also be high in saturated fat, with about four to five grams per serving,” warns Pelitera. “Saturated fat affects cholesterol levels and can increase the risk of heart disease.”
3. Toppings can add flavor and additional heart health risks.
As great as cheese pizza is, let’s face it: the toppings are delicious, too. Unfortunately? Some classic frozen pizza toppings only adhere to the amount of salt and saturated fat you eat.
“Pizza toppings are often in the form of highly processed meats, such as sausage and pepperoni,” Pelitera points out. “They are high in sodium and saturated fat and have even been linked to some forms of cancer.”
Research also suggests that eating unprocessed red meat may increase the risk of cardiovascular disease.
4. You may be loading up on refined carbs
The refined carbohydrates used in most crusts are also processed and problematic for the heart. “Refined carbohydrates are also common in frozen pizza crusts, and they can raise blood sugar, promote inflammation, and negatively affect cholesterol levels when eaten frequently,” adds Dr. Mohr.
5. You could be overdoing the calories
We need calories for energy. However, eating frozen pizza all the time can mean you’re regularly consuming too many calories for your body. Pelitera says eating too many calories on a regular basis can trigger weight gain and more heart health risks.
Related: Don’t order this at a restaurant if you want to protect your heart, cardiologists warn
How to choose a more heart-friendly frozen pizza
We understand. Frozen pizza is an easy weeknight meal or a great way to make life easier on the weekend after a five-day rush. However, registered dietitians stress that it’s important to balance short-term convenience with long-term heart health. By following these tips, you’ll find frozen pizza more heart-friendly.
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Choose low-sodium options. Routhenstein recommends opting for frozen pizza with less than 600 milligrams of sodium per serving. “This helps lower blood pressure and protects your arteries from damage over time,” Routhenstein says.
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Try thin or whole crust pizza. Dr. Mohr says these options typically have more fiber, fewer refined carbohydrates, and a better impact on blood sugar balance.
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Go with ham and veggies. Instead of pepperoni, look for frozen pizza topped with veggies. Pelitera reports that you will get fiber, vitamins and minerals.
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Look for lean, unprocessed protein. If you want animal protein on top, Pelitera advises buying a frozen pizza with a leaner protein, like grilled chicken. “Pepper and sausage are highly processed. Grilled chicken won’t be as high in sodium or saturated fat.”
Remember, balance is key. To make the overall meal more nutrient-dense and provide satisfying fiber, Dr. Mohr recommends a side salad.
Related: This Is the #1 Best High-Protein Snack for Heart Health, According to Cardiologists
Easy and delicious alternatives to traditional frozen pizza
It is possible to build a heart-healthy frozen pizza. However, some alternatives offer great taste and convenience with less bulk.
“A great option is a wrap or flatbread topped with some marinara, veggies, and some cheese,” explains Dr. Mohr. “This gives you the pizza flavor with better portion control and less sodium.”
If warmth and comfort are your end, Dr. Mohr’s got you covered. “Another makes a bowl of quinoa, veggies and grilled chicken—it’s filling and easy to make ahead,” he says. “A third option is a pan meal with roasted vegetables and salmon or chicken because it’s hands-free, quick, and heart-healthy with quality protein and healthy fats.”
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Related: Here’s What Really Happens to Your Blood Pressure When You Drink Alcohol
Sources:
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Dr. Chris Mohr, Ph.D., RD, fitness and nutrition advisor at Garage Gym Reviews
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Courtney Pelitera, MS, RD, CNSC, registered dietitian at Live It Up
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Michelle Routhenstein, MS, RD, CDCES, CDN, preventive cardiology dietitian
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90 percent of heart disease can be prevented through a healthier diet, regular exercise and not smoking. Cleveland Clinic.
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Kicking the salt habit to lower high blood pressure. American Heart Association.
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Saturated fats. American Heart Association.
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Red meat consumption, cardiovascular disease and diabetes: a systematic review and meta-analysis. European Heart Journal.
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Consumption of red meat and processed meat. National Cancer Institute.
This story was originally published by Parade on January 25, 2026, where it first appeared in Health & Wellness. Add Parade as a favorite source by clicking here.