Is Ham Hock High in Cholesterol?

by

As soon as I was asked to write this piece, I thought of when I was a child and my grandmother had a stroke and had to go to the hospital. When she returned, it was my job to help her cook and modify our meals. I remember going to the doctor with her and talking about high blood pressure or hypertension. It was suggested by her doctor that she stop using salt and eat less pork, especially fatty, salted meats. We could no longer use ham, bacon, or bacon grease as our favorite smokey seasoning to add flavor to soups, beans, rice, and vegetables. We also had to say goodbye to our beloved ham hocks.

Ham hocks are a beloved ingredient in many classic Southern and soul food dishes. Their rich smoky salty flavor adds so much depth to greens, beans, soups and stews. But with all that bold flavor comes a good dose of cholesterol. So is ham hock high in cholesterol? Let’s take a closer look.

Ham Hock Nutrition Facts

A 140g serving of cooked ham hock contains:

  • 119mg cholesterol – 40% daily value
  • 6.7g saturated fat
  • 5.6mcg vitamin A
  • 1.54mcg vitamin D
  • 1.27mg iron
  • 22.4mg calcium
  • 496mg potassium

The most notable number here is the 119mg of cholesterol which is a significant amount from just one ingredient.

Daily Cholesterol Recommendations

  • The American Heart Association recommends limiting cholesterol intake to no more than 300mg per day.
  • One large egg already contains around 186mg cholesterol.
  • Consuming just one serving of ham hock plus one egg puts you close to the 300mg daily limit.

So yes, ham hocks are high in cholesterol compared to other cuts of meat and poultry. One serving knocks out nearly half the recommended daily cholesterol intake.

Health Risks of High Cholesterol Foods

Why does exceeding the recommended cholesterol cap matter for your health? Here’s an overview of the potential risks:

  • Heart disease: Excess cholesterol contributes to fatty plaque buildup in arteries, raising risk of heart attack and stroke. Heart disease is the leading cause of death worldwide.

  • Atherosclerosis: Plaque accumulation narrows arteries, limiting blood flow to the heart, brain and other areas. This can eventually block arteries completely.

  • High blood pressure: Cholesterol plaque stiffens blood vessel walls, increasing blood pressure. Hypertension damages arteries and strains the heart.

  • Diabetes complications: High cholesterol accelerates atherosclerosis in diabetics, further increasing risks of cardiovascular issues like heart attack and stroke.

Along with obesity, smoking, inactivity and poor diet, out-of-control cholesterol poses a serious health hazard. Monitoring intake of high-cholesterol foods like ham hocks is important for reducing risks.

Enjoying Ham Hocks in Moderation

Does this mean you need to say goodbye to ham hocks for good? Not necessarily. With a few simple tweaks, you can still enjoy these delicious treats in moderation:

  • Limit portion sizes to 1-2 ounces a couple times per month rather than every week.

  • Choose leaner ham hock cuts when available. Opt for less visible fat marbling.

  • Trim excess fat before cooking to reduce saturated fat.

  • Avoid frying or breading. Instead, braise, roast or simmer to limit added oils.

  • Use ham hocks more for seasoning rather than a main dish. A little goes a long way.

  • Pair with veggies or whole grains to improve nutrition profile.

  • Skip cream-based sauces and stick to broths and tomato sauces.

Through mindful portion control and cooking methods, you can keep enjoying ham hocks while keeping cholesterol in check. Moderation and balance are key.

Lower-Cholesterol Alternatives

To limit cholesterol while still enjoying smoky, fatty richness, try these tasty substitutes:

  • Smoked turkey legs, wings or bacon
  • Pork shank
  • Shiitake mushrooms
  • Liquid smoke
  • Smoked paprika
  • Sautéed aromatics like onions, carrots and garlic

With some creativity, you can approximate the ham hock flavor without going overboard on cholesterol. Start experimenting to find combinations you love.

Should You Avoid Ham Hocks?

Some people with heart disease or very high cholesterol levels may need to avoid ham hocks altogether. But for generally healthy individuals without cholesterol issues, occasional small servings are likely fine.

In the end, consider your personal and family health history, cholesterol goals, and doctor’s advice. Moderation and balance are key principles for any healthy diet.

The Bottom Line

However, with careful portion control and cooking methods, ham hocks can still be enjoyed in moderation as part of an overall balanced diet. Lower-cholesterol substitutes also allow for mimicking ham hock flavor without going overboard on cholesterol.

As always, individuals with heart disease or very high cholesterol should discuss ham hock consumption with their doctor. But for most healthy people, the occasional small serving of this Southern staple should be fine when paired with plenty of veggies and whole grains. Moderation, balance and variety are the keys to healthy ham hock enjoyment.

is ham hock high in cholesterol

The Reason Why I No Longer Cook With Ham Hocks

is ham hock high in cholesterol

To be honest, I have not had a ham hock since I was 9 or 10 years old. Still, I can taste the smokey, salty, fatty, collagen-rich goodness that covered my whole mouth and gave my lips a meaty, sticky shine. It was a sublime, unforgettable taste that I fondly remember 40 years later.

During our first shopping trip from the store, my grandmother said her doctor recommended Mrs. Dash, a popular salt alternative, so our no salt, minimal pork diet journey began. We started using olive oil, Mrs. We use Dash, low-sodium chicken broth, and more aromatics like onions and garlic to flavor our food. We also use pure dried onions and garlic instead of seasoning salts.

is ham hock high in cholesterol

Like my grandmother, many Black and brown people have had to eliminate smoked, salted pork because of the communitys prevalence and connection to high blood pressure, and other food-related and genetic health issues.

On our quest to recreate that undeniable taste we immediately replaced pork with smoked turkey “butt.” Which Id later discovered wasnt much better, but pretty soon our tastebuds adapted, and wed gotten so good I slowly eliminated using any meat to flavor our veggies.

I learned how to cook with very little salt, using techniques like caramelizing onions and using different oils like butter, olive, and coconut oils to make vegetarian dishes taste and feel like meat-based ones. My view on soul food is now (mostly) more health-conscious because of the many food-related illnesses that people of color face, such as obesity, Type 2 diabetes, and high cholesterol.

Soul Food and Regional Influences

Like all foods, soul food differs by region and culture. I now live in Philadelphia after moving from the Eastern Shore of Maryland. A lot of the pork has been replaced with smoked turkey.

As a home cook, foodie turned city chick with country roots, and a lover of history, I study chefs and food historians like Jessica B. Harris and Michael Twitty, who confirmed African American “soul food” traditions, flavors, and techniques have roots in Africa. They also fervently argue that African food throughout the diaspora from the continent through the Caribbean, Latin America, and American South – is varied and cannot be boiled down (excuse the pun) to just collard greens, cornbread, fried chicken and macaroni, and cheese.

I Have “High” Cholesterol

FAQ

Are ham hocks bad for you?

Ham hock is high in protein, but also brings with it a share of fat, saturated fat, so should therefore be eaten in moderation. In terms of minerals, ham hock also contains sodium and potassium.

Can I eat ham if I have high cholesterol?

If you have high cholesterol, you should talk with your doctor about what you eat, including meat. There are good, lean choices. For example, you can consider chicken or turkey breasts without skin; pork tenderloin; or beef round, sirloin, or tenderloin. Avoid highly processed meats (bacon, ham, lunchmeat, etc.).

Which meat has the most cholesterol?

The worst foods for high cholesterol, given their high saturated fat content, include: Red meat, like beef, pork, and lamb, as well as processed meats like sausage. Full-fat dairy, like cream, whole milk, and butter. Baked goods and sweets.

Is ham hock processed meat?

Yep. “Processed meat” is any meat that’s preserved by salting, smoking or curing, or by adding chemical preservatives. That means sausage, bacon, cold cuts like pastrami and salami, hot dogs and, yes, ham.

Are smoked ham hocks high in fat?

Smoked ham hocks are high in fat, consisting of 2 to 3 inch chunks of the lower part of a pig’s back legs and often including not just the meat, but bone, fat and other tissues. They impart a rich, smoky flavor to dishes that require long cooking periods such as beans and stews.

Is ham gluten free?

Ham naturally by itself is gluten-free. Although, many companies made their ham with gluten-containing ingredients like broth, spices, and glazes. So, you must prefer brands that indicate they are gluten-free on the packaging.

Are ham hocks healthy?

They are typically cured or smoked and are commonly used to add flavor to soups, stews, and beans. Ham hocks are a good source of protein, vitamins, and minerals. Here is the nutritional information for a 3-ounce serving of ham hocks: While ham hocks are high in calories and fat, they also offer several health benefits:

Are ham hocks bad for You?

High in Sodium: Ham hocks are often cured or smoked, which can significantly increase their sodium content. People with high blood pressure or heart conditions should consume ham hocks in moderation. High in Fat: Ham hocks are high in fat, particularly saturated fat. Excessive consumption of saturated fat can increase the risk of heart disease.

Leave a Comment