Patient Education

Work Off That Pizza! 🍕

A fun (and eye-opening) look at calories, exercise, and why what you eat matters for your heart.

Original Article

Read the full "Can You Really Work Off That Pizza?" article from Zaidi Heart Clinic.

It's Not About Guilt — It's About Awareness

We're not here to tell you to never eat pizza again. Life is meant to be enjoyed! But understanding the relationship between food, calories, and physical activity can help you make smarter choices — and protect your heart in the long run. Knowledge is power, and a little awareness goes a long way.

How Long to Burn It Off?

Based on a 155 lb (70 kg) person. Times are approximate.

Food	Calories	Walking	Running	Cycling	Swimming
1 Slice of Cheese Pizza	285	57 min	27 min	39 min	24 min
1 Regular Burger	354	71 min	34 min	48 min	30 min
1 Can of Soda (12 oz)	140	28 min	13 min	19 min	12 min
Large French Fries	490	98 min	47 min	67 min	41 min
1 Glazed Donut	260	52 min	25 min	36 min	22 min
1 Chocolate Chip Cookie	148	30 min	14 min	20 min	12 min
1 Cup of Ice Cream	273	55 min	26 min	37 min	23 min
1 Bag of Chips (1 oz)	155	31 min	15 min	21 min	13 min

Smart Swaps for a Healthier Heart

Soda→Sparkling water with lemon

~140 calories

White bread→Whole grain bread

~30 calories + more fiber

Butter on vegetables→Olive oil + herbs

Healthier fats

Fried chicken→Grilled or baked chicken

~150 calories

Chips as a snack→Apple slices + almond butter

More nutrients, less sodium

Full-fat dairy→Low-fat or plant-based alternatives

Less saturated fat

Creamy salad dressing→Olive oil and vinegar

~100 calories

Candy bar→A small handful of dark chocolate + nuts

Antioxidants + healthy fats

The Heart-Exercise Connection

Regular physical activity is one of the most powerful things you can do for your heart. Exercise strengthens the heart muscle, lowers blood pressure, improves cholesterol levels, helps control blood sugar, and reduces stress.

The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic activity per week — that's just 30 minutes, 5 days a week. Even a 10-minute walk after meals adds up and makes a real difference.

Want a Personalized Heart Health Plan?

Dr. Zaidi can help you understand your cardiovascular risk and create a plan that fits your lifestyle — pizza included (in moderation).

Schedule an Appointment Call 702-936-5254