Which Is Better for Blood Pressure and Cholesterol?

Ham and turkey are great protein options, but if you have high blood pressure or cholesterol, turkey is a healthier choice. However, both proteins can fit into your diet with the right adjustments.

Ham contains more sodium than turkey because it is processed (often salted or smoked). However, there are some healthy changes you can make when serving ham, such as choosing low-sodium ham, seasoning meats with salt-free alternatives (like herbs and garlic), or reducing the amount of glaze on the meat.

“For heart health, roasted skinless turkey, especially breast meat, is a significantly healthier choice than ham,” says Johanna Contreras, MD, a cardiologist at Mount Sinai Fuster Heart Hospital in New York City. Health. Turkey is naturally low in sodium and saturated fat – low levels of both promote healthier blood pressure and cholesterol levels.

Excess sodium is a leading cause of high blood pressure (hypertension), which can lead to serious illnesses such as stroke or heart disease if not treated or managed.

Lean, skinless turkey breast is the best choice for your heart, but portion size and balance are important.

Turkey and ham can affect your cholesterol levels. Turkey skin and ham edges are both natural sources of saturated fat, which can increase levels of low-density lipoprotein (LDL, the “bad” cholesterol) over time. This can lead to a buildup of plaque (fatty deposits) in the arteries, which increases the risk of heart disease and stroke.

“The leanest options are skinless poultry (white meat) and lean, unprocessed cuts of pork,” said Grace Derocha, RDN, CDCES, registered dietitian and spokesperson for the Academy of Nutrition and Dietetics. Health.

A 3 ounce (84 grams) serving of ham contains:

• Calories: 209
• Protein: 15.72 grams (g)
• Sodium: 1,089 milligrams (mg)
• Saturated fat: 5.64g

Keep in mind that hams often undergo double processing: curing and glazing, which adds additional sodium and sugar to the numbers above.

A 3-ounce serving of whole roasted turkey contains:

• Calories: 170
• Protein: 24g
• Sodium: 55 mg
• Saturated fat: 2.5g

Roast turkey is the healthiest option, but brined or skin-on turkey roasts can increase sodium and saturated fat levels, respectively.

Whether you choose turkey or ham, there are practical strategies you can use to serve a heart-healthy dinner. These include:

• Use low-sodium seasonings and herbs for flavor: “You can try using a low-sodium or no-sodium brine or use fresh herbs and spices with fresh citrus,” says Theresa Gentile, RDN, CDN and spokesperson for the Academy of Nutrition and Dietetics.
• Pair protein with potassium-rich side dishes: “Vegetables, legumes, fruits and potatoes (with the skin) are rich in potassium and help blunt the effect of sodium on blood pressure,” Derocha said.
• Serve the sauce or glaze separately, or reduce the amount of glaze: “You can use half the frosting for less sugar overall or use strong flavors, like orange zest and rosemary, for a frosting with no added sugar,” Gentile said.
• Practice portion control: “Keep meat portions to about 3 to 4 ounces, cooked (about a deck of cards or the size of a palm),” Derocha said.
• Cook the turkey with the skin on, but remove it before serving: Roasting it with the skin on locks in moisture and keeps the meat juicy, according to Derocha and Gentile.
• Brush with olive oil instead of butter: This reduces saturated fats.