Traditionally Cured Hams, Cholesterol, and the Power of Nutrition Claims
You may have heard the claim that high-quality Serrano or Ibérico hams are “good for cholesterol” or even contain “no cholesterol.” One such moment appeared on an old episode of Anthony Bourdain’s travel cooking show. In the episode, a man curing ham claimed that once it aged for over a year it contained no cholesterol. Bourdain was clearly skeptical. This moment highlights the kind of surprising health claims that often surround traditional foods.
Serrano and Ibérico hams are traditional Spanish dry-cured hams prized for their rich flavor. Serrano is typically made from white pigs and aged for several months, while Ibérico comes from black Ibérico pigs, often acorn-fed, and cured for years.
Further exploration of the topic lead to the official Consorcio Serrano Ham website, where similar claims are made. Serrano ham is described as being rich in oleic acid (a heart-healthy fat also found in olive oil), full of high-quality protein, and a source of B-vitamins and minerals that can help balance cholesterol. On the surface, these claims sound almost too good.
The Truth Behind Health Claims
The statement is technically based on science: Iberico pigs raised on acorns do produce fat that is higher in oleic acid than conventional pork. But a food marketing claim doesn’t always translate into meaningful health benefits for the average person. Serrano and Ibérico hams are specialty products rarely eaten outside of European communities. Most people in the U.S. won’t be buying hand-carved Ibérico ham; they are buying packaged deli meat or highly processed bacon, both of which are high in sodium and preservatives and lack the same nutritional profile.
So the claim is “true,” but only in a very narrow context. It also distracts from the bigger issue: in the U.S., many meats are highly processed, mass-produced, and consumed in much larger portions than traditional cured meats. The careful, small-scale preparation of Ibérico ham, where a few thin slices are eaten slowly and savored, has little resemblance to how Americans often consume processed meats in sandwiches, pizzas, or fast food.
This is a clear example of how nutrition marketing can distort reality. When a product highlights one positive nutrient (oleic acid, omega-3s, antioxidants, etc.), it can overshadow the whole dietary picture. It creates the impression that simply eating this product will improve health, when in fact health outcomes depend on overall diet, lifestyle, and context.
The danger is that these claims can contribute to misinformation. They can make people believe “ham is healthy” without distinguishing between artisanal products and the processed meats most commonly consumed. In the U.S., where diet-related health problems like heart disease and obesity are already widespread, blurring that line only adds to the confusion.
Final Thoughts
Serrano and Ibérico hams are remarkable foods, steeped in tradition and even supported by some intriguing nutrition science. But sweeping statements like “cholesterol-free” or “good for your heart” oversimplify a complex story and blur the line between artisanal, carefully cured products and the processed meats most people actually eat. The bigger picture isn’t about one nutrient or one claim, it’s about the overall quality of the food consumed, and the way it is eaten.
References
Bourdain, A. (2002). Down under: The wild west of cooking (Season 1, Episode 12). A cook’s tour. Food Network.
Consorcio Serrano. Consorcio Serrano ham and health. https://consorcioserrano.es/en/consorcio-serrano-ham-and-health/
Toldrá, F., & Reig, M. 2021. Bioactive peptides in dry-cured hams: Generation and potential health effects. International Journal of Molecular Sciences, 22(5), 2515. https://doi.org/10.3390/ijms22052515
World Health Organization. 2015, October 26. Q&A on the carcinogenicity of the consumption of red meat and processed meat. https://www.who.int/news-room/questions-and-answers/item/q-a-on-the-carcinogenicity-of-the-c onsumption-of-red-meat-and-processed-meat
Written by Martin Aldrich, MS, RD, LNMartin specializes in: Sports nutrition, men’s health, nutrition for aging adults, digestive concerns including IBS and navigating the FODMAP diet, general wellness, and supporting men navigating disordered eating patterns.