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.
With their rich, meaty flavor ham hocks make a delicious addition to soups beans, stews, and more. But many health-conscious cooks wonder – are ham hocks high in cholesterol? Let’s dig into the nutritional profile of this savory pork cut.
What are Ham Hocks?
Ham hocks come from the lower leg joints of pigs. More specifically, they are cut from the ankle or “hock” joint between the tibia/fibula and metatarsal bones.
Ham hocks are cured and/or smoked to impart flavor The curing process involves soaking the meat in a saltwater brine, Smoking infuses it with smoky aromas using natural wood smoke
Common cooking methods for ham hocks include:
- Simmering in soups and bean dishes to impart flavor
- Braising or roasting until tender
- Grilling for added char and caramelization
Because they contain high amounts of collagen from cartilage and connective tissue, ham hocks require moist cooking methods and extended cooking times to become tender.
Nutritional Profile of Ham Hocks
A 3-ounce serving of cooked ham hocks contains approximately:
- 250 calories
- 20g protein
- 18g fat
- 0g carbs
Specifically, ham hocks provide high amounts of:
- Saturated fat – 6.7g
- Cholesterol – 119mg
- Vitamin A – 5.60 mcg
- Vitamin D – 1.54 mcg
- Calcium – 22.40mg
- Iron – 1.27mg
- Potassium – 496mg
They are naturally low in sugar, fiber and vitamin C.
Compared to other cuts of pork, ham hocks are quite high in cholesterol and saturated fat per serving. This is due to their high collagen content.
Why are Ham Hocks High in Cholesterol?
There are a few reasons why ham hocks contain elevated cholesterol levels:
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All meat from pork naturally contains cholesterol. Pork is relatively high in cholesterol compared to poultry, fish and plant proteins.
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The skin and fat contribute dietary cholesterol. As a fatty cut, ham hocks retain their skin and external fat after curing. This adds to their overall cholesterol numbers.
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Curing and smoking have minimal impact. The salt and smoke used to cure ham hocks does not significantly alter their baseline cholesterol levels.
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Collagen is naturally high in cholesterol. The high collagen content of ham hocks somewhat increases the total cholesterol compared to other pork cuts.
Ham Hocks and Heart Health
For most people, the cholesterol in a occasional serving of ham hocks is not a major concern. But for those with heart disease or high cholesterol, ham hocks may be best limited or avoided.
High cholesterol levels in the blood from dietary sources can increase the risk for:
- Atherosclerosis – plaque buildup in arteries
- Heart attack and stroke
- Need for cholesterol-lowering medication
Consuming high cholesterol foods regularly and in large portions is particularly problematic. Eating ham hocks as a rare treat or as a flavoring ingredient in moderation is less likely to negatively impact heart health.
People with the following conditions should be especially cautious with cholesterol-rich foods:
- Hypercholesterolemia (high cholesterol)
- Hypertriglyceridemia (high triglycerides)
- Family history of premature heart disease
- Diabetes, obesity or metabolic syndrome
- Sedentary lifestyle
- Older age (55+ years)
For these high-risk individuals, dietary cholesterol may play a bigger role in heart disease progression. Monitoring intake from ham hocks and other cholesterol-containing foods is advisable.
Ways to Enjoy Ham Hocks while Controlling Cholesterol
Here are some tips for savoring the flavor of ham hocks without going overboard on cholesterol:
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Use ham hocks sparingly for flavoring rather than as the main protein/calorie source.
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Choose lower-fat cooking methods like simmering in broth or roasting. Avoid frying.
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Limit portion size to 1-2 ounces of cooked ham hock meat.
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Remove skin and visible fat after cooking to reduce saturated fat.
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Pair ham hocks with plenty of vegetables, fruits, whole grains and plant proteins.
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Substitute ham hocks for bacon or salt pork in recipes for less cholesterol.
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Balance meals containing ham hocks with lower cholesterol foods the rest of the day.
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Consult your doctor about safe dietary cholesterol limits for your health status.
With some care around portion sizes, cooking methods and meal planning, ham hocks can be enjoyed deliciously and safely even by heart patients or those at risk for high cholesterol.
Healthier Alternatives to Ham Hocks
For those looking to limit cholesterol and saturated fat, these alternatives to ham hocks may be better options:
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Chicken, turkey or plant-based sausage
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Diced ham
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Prosciutto or roast beef
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Beans, lentils, peas or soy-based protein
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Dried porcini, chanterelle or other mushrooms
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Reduced sodium chicken or vegetable broth
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Seafood like clams, mussels, shrimp
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Seitan or tempeh
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Roasted veggies like potatoes, tomatoes, mushrooms, parsnips
With a combination of lean meats, plant proteins, broths and aromatics, you can still create rich depth of flavor without ham hocks. Get creative with experimenting!
Takeaway on Ham Hocks and Cholesterol
Compared to other pork cuts, ham hocks are quite high in cholesterol and saturated fat per serving. This can make them less ideal for those managing heart health or high cholesterol levels.
However, ham hocks can still be incorporated into an overall healthy diet in moderation by using smaller portions, selecting leaner cooking methods, and pairing with cholesterol-lowering foods.
For high-risk individuals, substituting plant proteins or lean meats may be smarter than relying too heavily on ham hocks. As with any food, balance and variety are key for long-term wellness.
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The Reason Why I No Longer Cook With Ham Hocks
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.
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.
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FAQ
Are ham hocks bad for you?
Is ham hock processed meat?
What is a healthy substitute for ham hocks?
Do ham hocks have a lot of fat?
Are ham hocks healthy?
Collagen: Ham hocks are rich in collagen, a protein that supports joint health and may improve skin elasticity. Despite their nutritional benefits, ham hocks also come with some risks and considerations: High in Sodium: Ham hocks are often cured or smoked, which can significantly increase their sodium content.
Is ham good for someone with diabetes?
No. Ham, like other processed meats, is not a healthy food for anyone and should not be consumed often due to its high content of chemical additives.
Are smoked ham hocks high in fat?
Smoked ham hocks are high in fat. Smoked ham hocks consist of 2 to 3 inch chunks of the lower part of a pig’s back legs and often include not just the meat, but bone, fat and other tissues. Smoked ham hocks impart a rich, smoky flavor to dishes that require long cooking periods such as beans and stews.
How many calories are in a ham hock?
Since ham hocks are a fatty piece of meat covered in plenty of skin, it won’t come as a surprise to hear that they are relatively high in (delicious!) fat and calories. According to Smithfield, a four-ounce serving of ham hock contains 360 calories, 25 grams of fat including 9 grams of saturated fat, and 120 milligrams of cholesterol.