How to Make Delicious Low Sodium Pizza Recipes for Better Health

Understanding the Sodium Content of Pizza

Pizza is a beloved food for good reason it tastes delicious! However, one area of concern nutrition-wise is the often extremely high sodium content. The combination of cheese, cured meats, condiments, and even the dough itself can make pizzas off-the-charts salty.

This sodium overload is problematic because consuming too much salt can increase blood pressure, risk of stroke, and other health issues. So finding ways to cut back is important, especially for those managing medical conditions.

Average Sodium in Popular Pizza Styles

To understand just how much sodium is in a typical pizza slice, here is the rundown for some of the most popular styles:

• Cheese Pizza: 600-800 mg sodium per slice
• Pepperoni Pizza: 800-1200 mg per slice
• Supreme Pizza: 1000-1600 mg per slice
• Meat Lovers Pizza: 1300-2000+ mg per slice

The American Heart Association recommends limiting sodium to 1500-2300 mg per day. So its easy to see how just a couple slices could already exceed healthy thresholds.

Health Effects of ExcessSodium

The higher someones sodium intake, the greater risk they have for:

• High blood pressure
• Heart attack and stroke
• Fluid retention
• Kidney disease
• Stomach cancer

Babies and children are also at risk from too much salt. Eating excessive sodium early in life can program the body for hypertension and cardiovascular disease later on.

Tips for Ordering Lower Sodium Pizza

Making some strategic menu swaps and topping tweaks makes it possible to still enjoy pizza while watching your salt intake. Here are some great ways to order lower sodium pizzas at your favorite pizzerias.

Choose Thin or Flatbread Crust

The thicker and doughier the crust, the more salt it needs to rise properly during baking. Thin crust pies use less dough, meaning lower sodium levels. Flatbreads like naan are also great swap-in bases.

Opt for Less Cheese

Cheese is often the greatest source of sodium in pizzas. Request half the usual amount or hold it altogether on part of the pie. Adding salty meats and veggies on top instead helps satisfy cravings.

Avoid or Limit Processed Meats

Pepperoni, sausage, bacon, and salami contribute not just saturated fats but also a big sodium punch. Opt for uncured meats like chicken, pork, or actual vegetables to cut hundreds of milligrams.

Ask for Low-Sodium Sauce

Many national chains like Pizza Hut or Dominos offer alternative low-sodium marinara sauce upon request. This can shave off a couple hundred milligrams of salt per slice.

Use Drizzle Oils and Spices

Boost flavor with extra virgin olive or avocado oil and spices like oregano, red pepper flakes, garlic powder, and basil instead of reaching for the salt shaker automatically.

How to Make Low Sodium Pizza at Home

Crafting your own pizzas gives you maximum control over sodium levels across every element. Follow these great tips for keeping salt content low in homemade pies.

Make Your Own Low-Sodium Dough

Use salt-free bread recipes utilizing yeast, flour, and water as the base rather than pre-made doughs loaded with preservatives and salt. Or try pre-made Bobs Red Mill salt-free pizza crusts.

Opt for Low-Sodium Sauce

Make your own no-salt marinara using canned tomato paste, olive oil, onions, garlic, and Italian seasoning for a boost of antioxidants and flavor.

Pile on Fresh Veggies

Load that healthy marinara sauce base with all kinds of fresh, low-sodium produce like mushrooms, spinach, zucchini, pineapple, onion, bell peppers, or artichokes.

Use Lower-Sodium Cheeses

Try part-skim mozzarella rather than full-fat, Gruyre, goat cheese, or small amounts of flavor-packed Parmesan. Many major brands also make reduced sodium cheese shreds.

Swap in Lean Proteins

Top with organic rotisserie chicken, grilled shrimp, Canadian bacon, smoked salmon, or plain extra firm tofu rather than sausage and pepperoni.

Season with Herbs and Spices

Spike tomato sauce and finish pies with garlic, basil, oregano, red pepper flakes, paprika, cumin, parsley, rosemary, and other salt-free herbs instead of shaking on table salt.

Tips for Reducing Sodium Intake Generally

Pizza accounts for a decent amount of sodium in modern diets, but many other foods also drive excess consumption. Here are healthy ways to cut back that will complement your new lower-sodium pizza habits.

Read Labels Carefully

Scan nutrition labels on all packaged goods for sodium per serving content. Compare similar items and brands and choose options with less salt.

Cook More Meals at Home

Restaurant and fast foods account for a whopping 77% of sodium intake. Preparing more dishes yourself makes controlling additions easier.

Limit Processed and Frozen Foods

Heavily packaged convenience foods, frozen meals, canned soups and veggies are all common stealthy sodium sources. Always check labels for salt content per serving.

Skip the Salt Shaker

Get used to not automatically salting everything that touches your plate. Your tastebuds adapt over time.

Eat More Fresh Fruits and Vegetables

Produce provides plentiful potassium and fiber, both of which help counter sodium absorption and excretion.

With some thoughtful tweaks to ingredients and preparation, its totally possible to keep enjoying pizza nights while improving your overall nutritional balance!

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.