Protein is a nutrient your body uses as a building block for muscles, bones, skin, blood and bones. Diets high in protein have been associated with more rapid weight loss than other diets. Protein itself isn't harmful if you're in good health, according to Harvard School of Public Health. Consuming more vegetable protein and cutting back on refined grains may even contribute to heart health. However, a high-protein diet can increase your sodium levels if you choose protein sources laden with this mineral.
Sodium
Sodium is an essential nutrient you need for optimal health, albeit in small amounts. Sodium keeps your body fluids in balance and encourages healthy nerve and muscle function. Too much sodium, however, can tax your kidneys — the organ responsible for filtering out excess amounts of this mineral — and cause hypertension, which puts you at risk for heart disease, stroke and other conditions that complicate your health. According to the University of Maryland Medical Center, excess sodium causes 150,000 premature deaths each year. Only 10 percent of your sodium intake comes from the amount of this mineral naturally present in foods. The remainder comes from processed foods and restaurant fare, which can make restricting your sodium intake difficult if you rely on easy-to-prepare food or if you tend to eat on the fly. Some high-protein foods, such as processed meats and canned foods, may be high in sodium.
Protein
Three medium-sized slices of bacon have 300 milligrams of sodium, which gives you 10 percent of your daily value based on a 2,000-calorie diet. A single slice of beef bologna gives you 230 milligrams of sodium, which is also 10 percent of your daily value. One beef hot dog has 460 milligrams of sodium, or 20 percent of your daily value. Half a smoked turkey breast gives you 540 milligrams of sodium, or 20 percent of your daily value. A 3-ounce slice of roasted canned ham supplies 800 milligrams of sodium, or 35 percent of your daily value. High-sodium foods aren't just limited to processed meats; canned beans can be even higher in sodium. One cup of plain canned baked beans has 1,010 milligrams of sodium, or 40 percent of your daily value. The same serving of canned baked beans with franks gives you even more sodium — 1,110 milligrams, or 45 percent of your daily value.
Recommendations
Most Americans consume around 4,000 milligrams of sodium each day. This exceeds the recommendations established by the American Heart Association, which advises you to get no more than 1,500 milligrams of sodium from your diet each day.
Other Information
One-half a roasted chicken breast has only 65 milligrams of sodium, or 4 percent of your daily value. However, if you salt your entree, this can also increase the amount of sodium you get. A 1/4 teaspoon of table salt adds 600 milligrams of sodium to your meal. The American Heart Association urges you to resist the temptation to use table salt to flavor your food; choose from herbs, spices, peppers or a twist of citrus instead. One thing to keep in mind if you eat a high-protein diet is that some meats can also be high in saturated fat. Harvard School of Public Health cites as an example a 6-ounce serving of porterhouse steak, which has 36 grams of protein and 44 grams of fat, 16 of which are saturated — this makes up 75 percent of the calories you should get from saturated fat. Choose lean protein sources, such as skinless poultry, fish, dried beans and peas and small amounts of nuts. Harvard recommends making red meat an occasional treat. Avoid salty, fatty processed protein foods such as bacon, hot dogs and lunch meat.
References
- American Heart Association: Sodium (Salt or Sodium Chloride)
- American Heart Association: Healthier Preparation Methods for Cooking
- University of Maryland Medical Center: Salt: The Forgotten Killer
- NutrientFacts.com: Bacon, Bologna, Smoked Turkey, Ham, Canned Beans, Chicken Breast, Smoked Turkey Breast
- Harvard School of Public Health: Protein -- The Bottom Line
- MedlinePlus: Dietary Sodium
- Harvard School of Public Health: Protein -- Expert Answers to Readers Questions
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