What Happens to Your Blood Pressure When You Eat Ham Regularly

Eating ham regularly can increase blood pressure due to its high content of salt, fat, and preservatives. The extent to which this staple affects heart health depends on the type of ham you choose and how often you eat it.

Regularly Eating Ham Contributes to High Blood Pressure

Ham has several characteristics that contribute to its impact on blood pressure; the primary one is its high sodium content.

The recommended dietary allowance (RDA) for sodium is 2,300 milligrams (mg) or less per day. One thin slice of ham contains 689 mg, which can quickly reach the RDA when layering ham in a sandwich.

When consumed regularly, ham can be bad for blood pressure because it is:

• High in sodium: Sodium boosts fluid retention, increasing your blood volume and the force put on the blood vessel walls. Diets high in sodium significantly raise the risk of hypertension (high blood pressure), as well as heart disease, stroke, and related diseases.
• Ultra-processed: Processed foods, such as deli-cut ham, contain nitrites and nitrates, which are preservatives that extend the shelf life of ham. However, research shows that they narrow blood vessels and contribute to an increase in blood pressure, as well as have a long-term impact on artery stiffness.
• High in saturated fat: A typical serving of ham contains 1.29 g of saturated fat, with fattier cuts often containing more. Saturated fat is solid at room temperature, and it can significantly impact cholesterol levels. Diets high in saturated fats have also been linked with higher blood pressure.

Ham Nutrition Facts

A standard 3-ounce (oz) serving—about two to three thin slices, or one thick slice of ham—contains the following nutrition:

• Calories: 122
• Protein: 17.9 grams (g)
• Total fat: 2.37 g
• Carbohydrates: 1.42 g
• Fiber: 0 g
• Total sugars: 1.39 g
• Calcium: 7.2 milligrams (mg)
• Sodium (salt): 1,030 mg, 44% of the recommended dietary allowance (RDA)
• Selenium: 30.4 micrograms (mcg), 55% of the RDA for adults
• Iron: 0.756 mg, 4 to 9% of RDA
• Potassium: 334 mg, 11 to 13% of RDA
• Phosphorus: 248 mg, 35% of RDA
• Magnesium: 18 mg, 4 to 5% of RDA
• Zinc: 1.66 mg, 15 to 20% of RDA

The nutritional profile of ham varies significantly between brands and types, for example, smoked, cured, or honey-sweetened hams tend to contain more sugars, salts, and preservatives that can impact their nutritional value.  

That said, regardless of the type of ham you choose, all ham contains a significant amount of calories and protein, while being relatively low in fiber and fat.

Are There Health Benefits to Eating Ham?

While eating ham every day can increase blood pressure and have other adverse effects, it also offers specific benefits. Potential health advantages include:

• May boost bone and muscle health: Ham is a good source of phosphorus, with a typical serving containing over one-third of the RDA for adults. This mineral is essential for muscle and bone development and maintenance.
• Necessary minerals: Ham is high in selenium, which is involved in reproduction and hormone production. B vitamins, such as thiamine (B1), niacin (B3), and pyridoxine (B6), support various functions, ranging from metabolism to immunity.
• Better thyroid function: The high selenium content in ham may help regulate the thyroid, a butterfly-shaped gland located in the neck that plays a crucial role in functions such as metabolism, energy utilization, and growth.
• Weight management: Ham is an excellent source of protein, which helps keep you feeling full for longer, thereby reducing overall calorie intake.

The Risks of Eating Ham Regularly

Along with the rise in blood pressure, two main health issues can arise from consuming ham daily:

• It increases the risk of certain cancers: Consuming processed red meat like ham raises the risk of developing colorectal, pancreatic, and prostate cancer.
• It increases heart disease risk: Eating ham regularly can raise the risk of heart disease, artery diseases, and stroke. Saturated fats in ham can cause low-density lipoprotein (LDL) cholesterol levels (a “bad” type) to rise, along with blood pressure. Consuming red meat also increases blood levels of trimethylamine N-oxide (TMAO), a chemical linked to heart disease.

How Much Ham Should You Eat Per Day?

Dietary guidelines recommend limiting your consumption of red meat. To minimize cancer risk, health authorities recommend an upper limit of 12 to 18 ounces of ham per week, which translates to no more than three thin slices of ham daily, three days a week.

Ideally, experts advise avoiding or severely limiting the consumption of processed meats altogether.