Ham and turkey both show up on holiday tables and family dinners, but they are not equally friendly choices if you are watching your blood pressure or cholesterol. Nutrition experts say turkey usually comes out ahead, mainly because it tends to be far lower in sodium. That does not mean ham has to be banned from your plate forever. With smart portions and a few tweaks in the kitchen, either option can still fit into a heart minded meal.
The biggest difference starts with how the meat is made. Ham is typically cured, smoked, or both, and that process often brings a heavy sodium load. Too much sodium can contribute to higher blood pressure over time, which is why it is often flagged in heart health advice. Cardiologist Dr. Johanna Contreras of Mount Sinai Fuster Heart Hospital in New York has noted that skinless roasted turkey, especially breast meat, is a healthier pick than ham for people focused on heart health. She points to turkey’s naturally low sodium and lower saturated fat as the main reasons it can be easier to work into a blood pressure friendly routine.
Cholesterol concerns are a little more nuanced because both choices can become less ideal depending on what you eat and how it is prepared. Turkey skin and the fatty edges of ham contain saturated fat, and diets high in saturated fat can raise LDL cholesterol levels. Registered dietitian Grace Derocha, a spokesperson for the Academy of Nutrition and Dietetics, has emphasized that the leanest choices are skinless poultry and unprocessed, lean cuts of pork. In other words, turkey breast without the skin is usually the simplest, most consistent option.
Numbers help explain why. A typical serving of ham around 3 ounces can come with roughly 200 calories, about 16 grams of protein, and a sodium count that can climb above 1,000 milligrams, along with notable saturated fat. The same size serving of roasted turkey can deliver more protein with fewer calories, and in some cases only a small fraction of the sodium, plus less saturated fat. Ham can also be glazed for holidays, which may add extra sugar and increase the overall sodium impact depending on the recipe.
If you love the flavor of tradition, there are ways to make the plate work harder for you. Dietitian Theresa Gentile suggests leaning on fresh herbs, spices, and citrus instead of salty seasoning blends, and using a low sodium brine if you brine at all. Pair your protein with potassium rich sides like vegetables, beans, fruit, or potatoes with the skin on, since potassium helps balance sodium in the diet. Keep sauces and glazes on the side so you can control how much ends up on each bite.
Try keeping cooked meat portions to about 3 to 4 ounces, roughly the size of your palm, and focus on what surrounds it on the plate. If you roast turkey with the skin for moisture, you can remove the skin before eating to cut saturated fat. Swapping butter for olive oil is another small move that can make the meal feel just as satisfying.
Which do you reach for more often, ham or turkey, and what is your go to trick for keeping a salty meal in balance? Share your thoughts in the comments.
