Ham is a favorite addition to sandwiches and holiday meals, but eating it frequently may increase your risk of developing certain chronic diseases. Although it’s high in protein and minerals like selenium, ham also contains a lot of sodium.
1. Increases your sodium levels
Processed meats, like ham, are very high in sodium. Ham is preserved with salt, which increases its sodium content. It contains much more sodium than fresh pork. Research shows that a diet high in sodium may increase the risk of high blood pressure (hypertension), kidney disease, and heart disease.
Experts recommend limiting your daily sodium intake to no more than 2,300 milligrams (mg). A slice of ham contains 167 mg. If you are at risk for heart disease or your doctor has recommended a low-sodium diet, you may need to avoid ham.
2. Helps Maintain a Healthy Weight
Ham is high in protein and relatively low in calories. A high-protein diet is linked to weight loss and maintaining a healthy weight. If you’re looking for a convenient protein source for busy days, adding ham to your eggs or lunch wraps can help keep you full and satisfied.
3. Supports muscle mass
The protein in ham not only helps you feel full, but also preserves muscle mass. Ham is considered a complete protein because it provides all nine essential amino acids, the building blocks of protein. Eating complete proteins regularly can help your body maintain muscle mass and prevent age-related muscle loss.
The carnosine molecule found in ham may also improve sports performance during exercise.
4. Increases the risk of certain cancers
Ham is a processed food that is either cured (by salting) or smoked. These cooking methods increase the concentration of carcinogens in foods. Carcinogens are cancer-causing agents found in food and the environment. Processed red meat, including ham, is associated with an increased risk of cancer and certain chronic diseases.
Ham contains nitrites and nitrates which act as preservatives. They help prevent ham from spoiling, but may increase the risk of colon cancer. A diet high in processed meat can lead to colorectal cancer and increase the risk of prostate and pancreatic cancer.
A diet high in processed meat may also increase the risk of heart disease. One study found that high consumption of processed foods, including ham, increases the risk of heart disease by 23%.
5. Affects fetal health
Eating ham can affect the health of the unborn fetus. Deli meats, such as deli ham, may pose a high risk of contamination with foodborne pathogens, including Listeria. This type of bacteria is dangerous for pregnant women and their babies. This can cause serious illnesses that increase the risk of premature birth and even miscarriage.
Fortunately, Listeria is killed by heat. To reduce the risk of foodborne illness, heat your ham until steamed.
Ham is rich in choline, an essential nutrient that supports placental health and may promote fetal growth.
6. Supports Thyroid Health
Ham is a good source of selenium, an essential mineral that supports heart and thyroid health. A diet rich in selenium may reduce the risk of thyroid diseases, such as hypo and hyperthyroidism.
Selenium may also protect against cancer. However, more research is needed to determine whether the selenium content of ham provides the same health benefits.
How much ham should I eat?
Ham has potential health benefits, including helping to maintain a healthy weight and preventing muscle loss. However, it is high in sodium and may contain potentially carcinogenic substances.
To reduce your risk of chronic health problems, plan to consume ham in moderation. Experts advise eating very small amounts of processed meats.
When choosing ham at the store, keep a few guidelines in mind. Look for labels that say “low sodium” or “reduced sodium” to protect your heart health.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts in our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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By Carrie Madormo, RN, MPH
Madormo is a health writer with more than a decade of experience as a registered nurse. She has worked in pediatrics, oncology, chronic pain and public health.
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